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Published on March 26, 2022

Mediterranean Quinoa Bowl

healthy meals made easy

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.

Expert IconMeet the Expert

Danette Wickman, RDN, CD

Danette Wickman is a Registered Dietitian Nutritionist (RDN), Certified Dietitian (CD) and Manager of Inpatient & Outpatient Nutrition and the Diabetes Center at EvergreenHealth. She has more than 20 years of experience in the dietetics field, and thrives on helping her patients meeting their health and nutrition goals.

Call (425) 899-1826 for an appointment with Danette Wickman.

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