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Greek Salad Quinoa Bowl

 
Greek Salad Quinoa Bowl
Image © Tori Avey
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $2.39

$2.39 per serving

325 people like this recipe

325 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

spoonacular Score:99%

Spoonacular Score: 99%

 

Greek Salad Quinoa Bowl might be just the Mediterranean recipe you are searching for. This recipe serves 4 and costs $2.35 per serving. Watching your figure? This gluten free and vegetarian recipe has 472 calories, 15g of protein, and 25g of fat per serving. 325 people were glad they tried this recipe. It works well as a main course. This recipe from Tori Avey requires chickpeas, persian cucumbers, extra virgin olive oil, and kalamatan olives. To use up the chickpeas you could follow this main course with the Allergen-free Brownies as a dessert. Overall, this recipe earns a spectacular spoonacular score of 99%. If you like this recipe, you might also like recipes such as Greek Salad Bowl, Honey & Lime Quinoa Salad Bowl with Spicy BBQ Chickpeas, and Greek Quinoa Salad.

Ingredients

Servings:
1 cup
1 cup cooked chickpeas
cooked chickpeas
3
3  cucumbers
cucumbers
some
some extra virgin olive oil
extra virgin olive oil
0.5 cups
0.5 cups feta cheese
feta cheese
1.5 Tbsps
1.5 Tbsps fresh dill
fresh dill
2 cups
2 cups green shredded hearts of romaine
green shredded hearts of romaine
1
1  lemon (juice)
lemon (juice)
0.5 cups
0.5 cups kalamata olives
kalamata olives
0.5 tsps
0.5 tsps oregano
oregano
1 cup
1 cup quinoa
quinoa
some
some black salt and pepper
black salt and pepper
3
3  tomatoes
tomatoes
1 cup cooked chickpeas
1 cup
cooked chickpeas
3  cucumbers
3
cucumbers
some extra virgin olive oil
some
extra virgin olive oil
0.5 cups feta cheese
0.5 cups
feta cheese
1.5 Tbsps fresh dill
1.5 Tbsps
fresh dill
2 cups green shredded hearts of romaine
2 cups
green shredded hearts of romaine
1  lemon (juice)
1
lemon (juice)
0.5 cups kalamata olives
0.5 cups
kalamata olives
0.5 tsps oregano
0.5 tsps
oregano
1 cup quinoa
1 cup
quinoa
some black salt and pepper
some
black salt and pepper
3  tomatoes
3
tomatoes

Equipment

sieve
sieve
sauce pan
sauce pan
bowl
bowl
pot
pot
sieve
sieve
sauce pan
sauce pan
bowl
bowl
pot
pot


Instructions

Read the detailed instructions on Tori Avey

Price Breakdown

Cost per Serving: $2.84
Ingredient
1 cup cooked chickpeas
3 cucumbers
some extra virgin olive oil
1/2 cup feta cheese
1 1/2 tablespoon fresh dill
2 cups green shredded hearts of romaine
1 lemon (juice)
1/2 cup kalamata olives
1/2 teaspoon oregano
1 cup quinoa
3 tomatoes
Price
$0.33
$2.15
$0.67
$1.77
$0.02
$1.03
$0.20
$0.77
$0.03
$1.52
$2.86
$11.35

Tips

Health Tips

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Quinoa is super healthy. Read more about its health benefits here.

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
473 Calories
15g Protein
24g Total Fat
50g Carbs
75% Health Score
Limit These
Calories
473
24%

Fat
24g
38%

  Saturated Fat
5g
35%

Carbohydrates
50g
17%

  Sugar
8g
10%

Cholesterol
16mg
6%

Sodium
683mg
30%

Get Enough Of These
Protein
15g
30%

Vitamin A
4242IU
85%

Manganese
1mg
81%

Vitamin K
71µg
68%

Folate
251µg
63%

Phosphorus
408mg
41%

Fiber
10g
41%

Magnesium
151mg
38%

Copper
0.66mg
33%

Vitamin C
24mg
30%

Vitamin E
4mg
30%

Potassium
1001mg
29%

Vitamin B6
0.57mg
28%

Iron
4mg
25%

Vitamin B2
0.42mg
25%

Vitamin B1
0.36mg
24%

Zinc
3mg
21%

Calcium
196mg
20%

Vitamin B5
1mg
13%

Selenium
8µg
12%

Vitamin B3
1mg
9%

Vitamin B12
0.32µg
5%

covered percent of daily need

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