– 1 cup quinoa (or your choice of grain, such as brown rice or couscous)
– 1 medium zucchini, diced
– 1 bell pepper (any color), diced
– 1 cup cherry tomatoes, halved
– 1 medium red onion, diced
– 1 cup chickpeas (canned or cooked)
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– 1 teaspoon paprika
– Salt and pepper, to taste
– Fresh parsley or basil for garnish
– ½ cup feta cheese (optional)
– Lemon wedges, for serving
– Your favorite dressing (tahini, Greek yogurt-based, or vinaigrette)
Creating your Mediterranean Veggie Bowls is simple. Follow these step-by-step instructions:
1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C).
2. Cook the Grains: Rinse your quinoa under cold water. In a medium saucepan, combine 1 cup of quinoa with 2 cups of water. Bring it to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the water is absorbed. Fluff with a fork and set aside.
3. Prepare the Vegetables: While your quinoa cooks, wash and chop the zucchini, bell pepper, cherry tomatoes, and red onion.
4. Toss and Roast: On a baking sheet, combine the chopped vegetables and chickpeas. Drizzle with olive oil and sprinkle garlic powder, paprika, salt, and pepper. Toss well to coat.
5. Roast the Veggies: Spread the vegetable mixture evenly on the baking sheet. Roast in the oven for 20-25 minutes, stirring halfway through until everything is tender and slightly caramelized.
6. Assemble the Bowls: In a large serving bowl or individual bowls, start with a base of quinoa. Top it with the roasted vegetables and chickpeas.
7. Add Toppings: Sprinkle feta cheese if desired and garnish with fresh parsley or basil.
8. Drizzle with Dressing: Finish with a drizzle of your preferred dressing and serve with lemon wedges for an extra zing.
9. Enjoy: Dig in and enjoy the delicious and healthy goodness of your Mediterranean Veggie Bowls!