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Mediterranean Quinoa Bowl

 
Mediterranean Quinoa Bowl
Image © Sprouted Kitchen
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 $4.2 One serving costs about $4.2

$4.20 per serving

95 people like this recipe

95 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:98%

Spoonacular Score: 98%

 

Mediterranean Quinoa Bowl is a gluten free and vegetarian recipe with 2 servings. One serving contains 682 calories, 29g of protein, and 27g of fat. For $3.97 per serving, this recipe covers 42% of your daily requirements of vitamins and minerals. This recipe from Sprouted Kitchen has 95 fans. Head to the store and pick up quinoa, generous of sea salt, roasted peppers, and a few other things to make it today. To use up the quinoa you could follow this main course with the Quinoa Pudding as a dessert. A couple people really liked this main course. Overall, this recipe earns an awesome spoonacular score of 98%. Users who liked this recipe also liked Get Your Dilly on with this Mediterranean Inspired Bowl, Mediterranean Chicken Rice Bowl, and California Quinoa Bowl.

Ingredients

Servings:
0.25 cups
0.25 cups capers
capers
1 cup
1 cup cooked chickpeas
cooked chickpeas
2 teaspoons
2 teaspoons dried oregano
dried oregano
4 ounces
4 ounces feta cheese
feta cheese
3 Tbsps
3 Tbsps flat leaf parsley
flat leaf parsley
some
some fresh ground red pepper
fresh ground red pepper
1
1  meyer lemon
meyer lemon
1 Tbsp
1 Tbsp olive oil
olive oil
1 cup
1 cup dry quinoa
dry quinoa
1 cup
1 cup canned red roasted red peppers
canned red roasted red peppers
1 pinch
1 pinch sea-salt
sea-salt
0.25 cups capers
0.25 cups
capers
1 cup cooked chickpeas
1 cup
cooked chickpeas
2 teaspoons dried oregano
2 teaspoons
dried oregano
4 ounces feta cheese
4 ounces
feta cheese
3 Tbsps flat leaf parsley
3 Tbsps
flat leaf parsley
2 servings fresh ground red pepper
2 servings
fresh ground red pepper
1  meyer lemon
1
meyer lemon
1 Tbsp olive oil
1 Tbsp
olive oil
1 cup dry quinoa
1 cup
dry quinoa
1 cup canned red roasted red peppers
1 cup
canned red roasted red peppers
1 pinch sea-salt
1 pinch
sea-salt


Instructions

Read the detailed instructions on Sprouted Kitchen

Price Breakdown

Cost per Serving: $4.20
Ingredient
1/4 cup capers
1 cup cooked chickpeas
2 teaspoons dried oregano
4 ounces feta cheese
3 Tbsps flat leaf parsley
some fresh ground red pepper
1 Tbsp olive oil
1 cup dry quinoa
1 cup canned red roasted red peppers
Price
$1.69
$0.33
$0.10
$2.67
$0.45
$0.46
$0.17
$1.52
$1.00
$8.39

Tips

Health Tips

  • 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.

  • 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!)

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

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

  • get more health tips

Price Tips

  • 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).

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • It is easy to make your own roasted red peppers. They might be cheaper than jarred (especially if you find a good deal on red peppers) and they will definitely taste more fresh.

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.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • Whether packed in salt or brine, it's a good idea to rinse capers to remove some excess salt. In case you're wondering what the difference between capers and caper berries is, capers are flower buds, while caper berries are the product of the same flower buds being allowed to mature and produce fruits (i.e. the caper berries!) Most sources say the two are not interchangeable, as they differ in both size and flavor.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
687 Calories
28g Protein
27g Total Fat
85g Carbs
69% Health Score
Limit These
Calories
687
34%

Fat
27g
42%

  Saturated Fat
10g
65%

Carbohydrates
85g
28%

  Sugar
6g
7%

Cholesterol
50mg
17%

Sodium
2230mg
97%

Get Enough Of These
Protein
28g
58%

Manganese
2mg
141%

Vitamin K
115µg
110%

Folate
345µg
86%

Phosphorus
744mg
74%

Magnesium
241mg
60%

Fiber
14g
60%

Vitamin C
43mg
53%

Vitamin B2
0.88mg
52%

Copper
1mg
50%

Vitamin B6
0.96mg
48%

Iron
8mg
47%

Calcium
424mg
42%

Vitamin A
1996IU
40%

Zinc
5mg
39%

Vitamin B1
0.52mg
35%

Vitamin E
4mg
30%

Selenium
19µg
28%

Potassium
948mg
27%

Vitamin B12
0.96µg
16%

Vitamin B3
3mg
16%

Vitamin B5
1mg
15%

Vitamin D
0.23µg
2%

covered percent of daily need

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