Mediterranean Quinoa Power Bowl

This Mediterranean inspired bowl combines plant-based protein from quinoa and chickpeas with low-fat feta for a variety of amino acids, or protein building blocks.The fiber from vegetables, chickpeas, and quinoa helps maintain steady blood sugar levels while healthy fats from olive oil provide anti-inflammatory compounds beneficial for diabetes management and heart health.

Equipment needed

• Medium saucepan with lid
• Large mixing bowl
• Small bowl for dressing
• Measuring cups and spoons
• Sharp knife
• Cutting board
• Colander for rinsing quinoa

Ingredients

• 1 cup quinoa, rinsed
• 2 cups low-sodium vegetable broth
• 2 tablespoons olive oil
• 1 large cucumber, diced
• 2 cups cherry tomatoes, halved
• 1 red bell pepper, diced
• 1/2 red onion, finely diced
• 2 cups baby spinach
• 1 can (15 ounces) chickpeas, drained and rinsed
• 4 ounces reduced-fat feta cheese, crumbled
• 1/4 cup Kalamata olives, pitted and halved

Lemon-Herb Dressing

• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt

Instructions

1. Combine quinoa and broth in a medium saucepan. Bring to boil over high heat.
2. Reduce heat to low, cover, and simmer for 15 to 20 minutes until liquid is absorbed.
3. Remove from heat, fluff with fork, and let cool for 5 minutes.
4. Whisk together all dressing ingredients in a small bowl.
5. Toss cooled quinoa with 1 tablespoon olive oil.
6. Divide quinoa among 4 bowls.
7. Top each bowl with cucumber, tomatoes, bell pepper, onion, spinach, chickpeas, feta, and olives.
8. Drizzle with dressing and serve.

Nutritional information

• 425 calories
• 18 grams protein
• 45 grams carbohydrates
• 8 grams fiber
• 22 grams fat
• 580 milligrams sodium