Mediterranean Diet Chipotle Bowl
Elevate your weeknight meals with this Mediterranean Diet Chipotle Bowl—a vibrant and wholesome recipe that combines the smoky heat of chipotle peppers in adobo with the fresh, crisp flavors of Mediterranean ingredients. Fluffy quinoa serves as the base, topped with juicy cherry tomatoes, crunchy cucumbers, tangy feta cheese, and buttery chickpeas, all tossed in an olive oil and chipotle-infused dressing. A splash of fresh lemon juice and a sprinkle of parsley bring a zesty and herbaceous finish, making each bite irresistibly flavorful. This easy, 30-minute recipe is packed with protein, fiber, and nutrients, making it a perfect lunch, dinner, or meal prep option for those following a Mediterranean diet or simply looking for a healthy, delicious meal. Serve it warm or at room temperature for a dish that's guaranteed to please!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 2 tablespoons chipotle peppers in adobo sauce
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 1 cup canned chickpeas
- 0.5 cup feta cheese
- 1 medium lemon
- 0.25 cup fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the quinoa under cold water using a fine mesh strainer.
In a medium saucepan, bring 2 cups of water to a boil, then add the quinoa. Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed.
While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion.
In a small bowl, mix 2 tablespoons of olive oil with the chipotle peppers in adobo sauce. Set aside.
Drain and rinse the canned chickpeas, then in a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumbers, red onion, and chickpeas.
Add the chipotle olive oil mix to the quinoa and vegetable mixture, stirring well to combine.
Crumble the feta cheese into the bowl and gently fold it into the mixture.
Squeeze the juice of one lemon over the top, add chopped fresh parsley, and season with salt and black pepper.
Toss everything to combine, ensuring the seasonings are well distributed.
Serve the chipotle bowl warm or at room temperature, garnished with a sprig of parsley if desired.
Nutrition Facts
Calories |
1366 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 15.2 g | 76% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 5399 mg | 235% | |
| Total Carbohydrate | 158.5 g | 58% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 18.7 g | ||
| Protein | 49.9 g | 100% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 614 mg | 47% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1643 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
