Mediterranean Quinoa Bowl

By Danette Wickman, RDN, CD

The Mediterranean Diet continues to demonstrate preventative effects toward cardiovascular disease. If you do not already follow a Mediterranean diet, think about incorporating healthy ancient grains, lean proteins, and vegetables into your diet a couple days a week. The meal below provides great complex carbohydrate and complete protein sources through the quinoa and the chickpeas. Delicious!

Ingredients

• 1 jar roasted red peppers, rinsed
• 1/4 cup slivered almonds
• 4 tbsp olive oil
• 1 small clove of garlic, minced
• 1 tsp paprika
• 1/2 tsp ground cumin
• 1/4 tsp crushed red pepper
• 2 cups cooked quinoa
• 1/4 cup finely chopped red onion
• (1) 15oz can chickpeas, rinsed
• 1 cup diced cucumber
• 1/4 cup crumbled feta cheese

Directions

1. Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.
2. Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.
3. To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.

Nutrition (per 1.5 cups): 479 calories, protein 12.7g, carbohydrates 49.5g, dietary fiber 7.7g, sugars 2.5g, fat 24.8g, saturated fat 4.3g, cholesterol 8.3mg, vitamin a 1145.8IU, vitamin c 9.6mg, folate 105.8mcg, calcium 135.8mg, iron 3.5mg, magnesium 109.9mg, potassium 442.6mg, sodium 646mg, thiamin 0.2mg.