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Healthy Grilled Mediterranean Bowl

Healthy Grilled Mediterranean Bowl for Vibrant Meal Prep Fun

This Healthy Grilled Mediterranean Bowl combines quinoa, grilled vegetables, and chickpeas for a colorful and nutritious meal prep option.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Quinoa
  • 1 cup Quinoa Substitute bulgur or couscous if preferred.
  • 2 cups Water Use as directed for specific grain chosen.
  • 0.5 teaspoon Salt Adjust to taste.
For the Grilled Vegetables
  • 2 tablespoons Olive Oil Use extra for seasoning if desired.
  • 2 cups Zucchini Can be replaced with eggplant.
  • 1 medium Red Bell Pepper Yellow or orange bell peppers can be used interchangeably.
  • 1 medium Yellow Bell Pepper See above for substitution.
  • 1 medium Red Onion Sweet onion can be a milder substitute.
  • 1 cup Cherry Tomatoes Can be substituted with grape tomatoes.
For the Chickpeas and Seasoning
  • 1 can Chickpeas Use black beans as an alternative.
  • 1 teaspoon Dried Oregano Substitute with Italian seasoning if necessary.
  • 1 teaspoon Smoked Paprika Regular paprika can be used for less smoke.
  • 0.5 teaspoon Ground Black Pepper Adjust for personal preference.
  • 0.5 cup Fresh Parsley Cilantro can be used as a different option.
  • 2 tablespoons Lemon Juice Lime juice works well if preferred.
  • 1 cup Feta Cheese (optional) Omitting makes the dish vegan.

Equipment

  • grill
  • saucepan
  • mixing bowl

Method
 

Cooking Instructions
  1. Rinse quinoa under cold water until the water runs clear. Combine with 2 cups water and 1/2 teaspoon salt in a covered saucepan over low heat. Cook for 15-20 minutes until tender and fluffy, then fluff with a fork.
  2. Preheat your grill or grill pan to medium-high heat.
  3. Toss zucchini, red and yellow bell peppers, red onion, and cherry tomatoes with olive oil, remaining salt, dried oregano, smoked paprika, and black pepper until all vegetables are well coated.
  4. Grill the vegetable mix for 5-7 minutes per side until tender and nicely charred.
  5. Combine the grilled vegetables with the chickpeas and cooked quinoa in a large bowl. Gently mix in fresh parsley and lemon juice.
  6. Top with optional feta cheese before serving.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gCholesterol: 5mgSodium: 300mgPotassium: 700mgFiber: 10gSugar: 4gVitamin A: 1500IUVitamin C: 120mgCalcium: 80mgIron: 3mg

Notes

For meal prep, store vegetables and quinoa separately from dressing and feta cheese until ready to serve. To elevate flavor, consider drizzling with balsamic glaze or chili flakes.

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