Mediterranean medleys Recipe

Here’s a simple recipe for a Mediterranean Medley bowl, which combines grains, roasted vegetables, and a flavorful dressing. This dish is versatile and can be adapted with your favorite Mediterranean ingredients.

Mediterranean Medley Bowl Recipe

Ingredients:

• Grains:
  • 1 cup quinoa (or couscous, farro, or bulgur)
  • 2 cups vegetable or chicken broth (for cooking grains)
• Roasted Vegetables:
  • 1 zucchini, chopped
  • 1 eggplant, chopped
  • 1 red bell pepper, chopped
  • 1 red onion, chopped
  • 1 cup cherry tomatoes, halved
  • 2-3 tbsp olive oil
  • Salt and pepper, to taste
  • 1 tsp dried oregano
  • 1 tsp dried thyme
• Toppings:
  • ½ cup Kalamata olives, pitted and halved
  • ¼ cup crumbled feta cheese (optional)
  • 1 small cucumber, sliced
  • 1-2 tbsp chopped fresh parsley or basil
  • ¼ cup hummus or tzatziki (for drizzling)
• Dressing:
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper, to taste

Instructions:

1. Cook the Grains:
   • Rinse the quinoa (or your chosen grain) under cold water. In a medium pot, bring 2 cups of broth to a boil. Add the quinoa, reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
2. Roast the Vegetables:
   • Preheat your oven to 400°F (200°C). Spread the zucchini, eggplant, bell pepper, onion, and cherry tomatoes on a baking sheet. Drizzle with olive oil and sprinkle with salt, pepper, oregano, and thyme.
   • Toss to coat the vegetables evenly. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
3. Make the Dressing:
   • In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until well combined.
4. Assemble the Bowl:
   • In each serving bowl, place a portion of the cooked quinoa. Top with the roasted vegetables, olives, cucumber slices, and crumbled feta (if using). Drizzle with the lemon dressing and garnish with fresh parsley or basil.
   • Add a dollop of hummus or tzatziki for extra creaminess and flavor.
5. Serve:
   • Serve the Mediterranean medley warm or at room temperature. It makes a healthy, satisfying meal on its own, or you can pair it with grilled chicken or fish for added protein.

Tips:

• You can swap out the vegetables based on what you have on hand—broccoli, cauliflower, or even sweet potatoes work great.
• This dish can be stored in the fridge for up to 3 days, making it perfect for meal prep.

Enjoy your delicious and wholesome Mediterranean Medley Bowl!