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VEGAN MEDITERRANEAN BOWL
19

VEGAN MEDITERRANEAN BOWL

NUTRITION
HEALTHY RECIPES
Sep 15, 2024

VEGAN MEDITERRANEAN BOWL

This Vegan Mediterranean Bowl is a nutritious, refreshing meal perfect for a quick lunch or light dinner. It features fluffy quinoa, crunchy cucumber, juicy cherry tomatoes, and creamy avocado, all with tangy Kalamata olives and a drizzle of rich tahini sauce. The combination of textures and Mediterranean flavours makes this bowl a delicious, well-balanced dish that is filling and full of nutrients. High in fibre, healthy fats, and plant-based protein, this meal is ideal for anyone following a vegan or gluten-free diet. Enjoy this vibrant and wholesome dish in under 15 minutes!

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1 serving

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

No-Cook, One-Pot Wonders

OCCASION / HOLIDAY

Picnic, Summer, Spring, Quick Lunch, Weeknight Dinner, Family Gathering

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Cholesterol, Gluten-Free, Quick & Easy, Organic

DISH TYPE

Bowl, Salad, Main Dish

INGREDIENTS FOR VEGAN MEDITERRANEAN BOWL

  • 1/4 cup quinoa, cooked
  • 1/4 cucumber, diced
  • 1/4 cup cherry tomatoes, halved
  • 1 tbsp Kalamata olives, sliced
  • 1/4 avocado, diced
  • 1 tbsp tahini sauce
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 280
  • Protein: 6g
  • Carbohydrates: 24g
  • Fibre: 7g
  • Fat: 18g
  • Saturated Fat:5g
  • Sodium: 250mg
  • Sugars: 3g

PREPARATION FOR VEGAN MEDITERRANEAN BOWL

  1. Cook the Quinoa: If not already cooked, prepare the quinoa according to package instructions. Once done, set it aside to cool slightly.
  1. Prepare the Vegetables: Dice the cucumber, halve the cherry tomatoes, and slice the Kalamata olives. Dice the avocado and set all the ingredients aside.
  1. Assemble the Bowl: Layer the cooked quinoa as the base in a serving bowl. Top it with diced cucumber, halved cherry tomatoes, sliced olives, and avocado.
  1. Add the dressing: Drizzle the tahini sauce over the vegetables and quinoa, seasoning it with salt and pepper to taste.
  1. Serve: Mix gently to combine all the flavours. Serve immediately for a fresh, healthy, and filling meal.

PREP TIME

10 minutes

COOKING TIME

5 minutes (for quinoa)

TIPS FOR VEGAN MEDITERRANEAN BOWL

  • Prepare a large batch of quinoa in advance and store it in the fridge for quick meal prep throughout the week.
  • Use ripe avocado for a creamy texture that complements the other ingredients.
  • For extra freshness, drizzle with lemon juice along with the tahini sauce.

VARIATIONS

  • Add a protein boost by including roasted chickpeas or marinated tofu.
  • Sprinkle with hemp seeds or sunflower seeds for added crunch and nutrition.
  • For a tangy twist, include pickled red onions or a squeeze of fresh lemon juice.
  • Swap out quinoa with couscous or bulgur wheat for a different grain base.

PREPPING AND STORAGE

  • Fridge: Store any leftover ingredients in separate airtight containers in the refrigerator for up to 2 days. Assemble the bowl fresh before serving to maintain the textures and flavours.
  • Freezer: You can freeze the cooked quinoa for up to 1 month. Thaw in the fridge overnight and reheat gently before serving with fresh toppings.

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