Healthy Vegan Mediterranean Bowl with Olive Oil and Fresh Vegetables

Get ready to elevate your meal game with this vibrant Healthy Vegan Mediterranean Bowl, featuring a delightful medley of fresh vegetables and fragrant olive oil. This recipe is not only packed with nutrients but also bursts with flavor, making it a perfect choice for a light lunch or dinner.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper (red, yellow, or orange), chopped
• 1 cup chickpeas, drained and rinsed
• 1 avocado, sliced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup extra virgin olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Optional: Crumbled vegan feta cheese for topping

Instructions

1. Cook the Quinoa
   In a medium pot, bring the vegetable broth or water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and all the liquid is absorbed. Remove from heat and let it sit covered for an additional 5 minutes.

2. Prepare the Vegetables
   While the quinoa is cooking, prepare your vegetables. In a large mixing bowl, combine cherry tomatoes, cucumber, bell pepper, chickpeas, red onion, and Kalamata olives.

3. Make the Dressing
   In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and pepper. Adjust the seasoning to taste.

4. Assemble the Bowl
   Fluff the cooked quinoa with a fork and add it to the bowl with the vegetables. Drizzle the olive oil dressing over the mixture and toss gently until everything is well combined.

5. Serve
   Divide the Mediterranean bowl into individual serving dishes. Top with sliced avocado, chopped parsley, and, if desired, vegan feta cheese. Enjoy fresh or chill in the fridge for later!

Cooking Tips

• Choosing Olive Oil: Opt for high-quality extra virgin olive oil as it enhances the dish’s flavor and offers numerous health benefits. Look for oils labeled as cold-pressed for the best quality.

• Veggie Variations: Feel free to customize this bowl with seasonal vegetables or favorites like roasted zucchini, steamed broccoli, or even artichoke hearts. The versatility of this recipe allows you to get creative!

• Protein Boost: If you’re looking for additional protein, consider adding tofu or tempeh. Simply sauté them in a bit of olive oil and season as desired before incorporating them into the bowl.

• Meal Prep: This Mediterranean bowl stores well in the fridge, making it an excellent option for meal prep. Prepare a larger batch and portion it out for the week!

Flavor Pairings

This Healthy Vegan Mediterranean Bowl pairs beautifully with a crisp white wine or a refreshing iced herbal tea. For a complete meal, serve it alongside whole-grain pita bread or a side of hummus for dipping.

Food Photography Ideas

Capture the vibrant colors of this dish by arranging the ingredients artfully in the bowl. Use natural light to highlight the textures of the fresh vegetables and the glossy olive oil dressing. A sprinkle of fresh herbs on top can add an extra pop of color!

Further Reading

For more tips on incorporating olive oil into your diet, check out The Health Benefits of Olive Oil. If you’re interested in other vibrant vegan dishes, explore 10 Easy Vegan Recipes for Beginners.

Embark on your culinary journey with this Healthy Vegan Mediterranean Bowl! It’s not just a meal; it’s an invitation to explore the rich flavors of the Mediterranean while nourishing your body with fresh, wholesome ingredients. Feel free to share your variations or favorite toppings in the comments below. Happy cooking!