Mediterranean Bowls (Rooster or Chickpeas!)

These Mediterranean Bowls made with the tastiest lemon hen, fluffy quinoa, tons of veggies, contemporary herbs, and probably the most scrumptious creamy tahini dressing are precisely what I need when I’m craving a wholesome grain bowl. 

On the subject of bowl recipes, we’re right here for them. Whether or not it’s these Asian Rice Bowls, Chicken Taco Bowls, or Kofta Bowls, bowls are among the finest methods to pack tons of wholesome components in a single meal.

And for individuals who love Mediterranean flavors, I’ve the right bowl recipe for you right this moment. It begins with a base of protein-packed quinoa. Then there may be marinated lemon herb hen, crunchy cucumbers, tomatoes, bell peppers, parsley, feta cheese, and a herby tahini dressing. Yum.

However the most effective factor about this recipe is how straightforward it’s to customise. Strive it with totally different proteins. Add hummus or tzatziki. Pile it with Kalamata olives and roasted ped peppers. Make it spicy with a dollop of harissa. This Mediterranean Rooster Bowl is the last word build-your-own recipe.

Earlier than You Get Began

• Shortcuts: In case you are quick on time, swap in rotisserie hen and toss it with lemon juice, olive oil, and all of the spices. Use packaged or frozen quinoa as an alternative of constructing it contemporary. Lastly, prime the bowls with store-bought tzatziki, hummus, or French dressing as an alternative of constructing tahini dressing.  Generally, I even seize all my veggies on the salad bar to avoid wasting time. 
• Make it vegetarian: For those who desire a vegetarian model, swap in marinated chickpeas for the hen. Use the identical marinade and let the chickpeas hand around in the marinade for 60 minutes within the fridge. Or marinate some tofu after which crisp it up within the air fryer or a scorching skillet.
• Choosy eaters: As an alternative of serving the assembled bowls, arrange the whole lot on the desk and let everybody construct their good bowls. My youngsters make theirs with rice, hen, hummus, cucumbers, and shredded carrots. 

Substances to Make Mediterranean Bowls (+ Ea

Here is the whole lot you have to make these tasty bowls.

• Rooster: Boneless hen breast or hen thighs are greatest for this recipe. Swap in rotisserie hen or leftover cooked hen in case you desire. Lower the hen thinly so it soaks up a lot of the marinade and cooks rapidly. Be happy to swap in salmon, steak, tofu, floor beef, floor lamb, or chickpeas. 
• Mediterranean marinade: The hen marinade has lemon juice, olive oil, parsley, dill, cumin, garlic powder, paprika, thyme, and coriander. Swap up the spices in case you like totally different herbs. Swap in Greek seasoning or your favourite poultry seasoning. 
• Quinoa: This bowl recipe makes use of cooked quinoa as the bottom, however you can swap in rice, greens, cauliflower rice, barley, farro, lentils, or chickpeas.
• Greens: Any uncooked or roasted greens work on this bowl. Traditional choices (impressed by Mediterranean and Greek recipes) embody lettuce, tomatoes, cucumbers, crimson onion, parsley, and dill. We additionally love this with roasted sweet potatoes, green beans, and cabbage.
• Tahini dressing: To drizzle on prime, make a fast tahini dressing with tahini, lemon juice, olive oil, contemporary dill, and garlic. Discover extra dressing concepts beneath.

Assembling the Good Bowl

Any good grain bowl or buddha bowl is constructed round 4 key elements. It begins with a base to which you add protein, veggies, and dressing.

• Protein: Though this recipe is made with hen, you can swap in salmon, shrimp, canned tuna, ground turkey, or meatballs for a lean protein supply. You could possibly additionally use falafel, tofu, lentils, chickpeas, or vegetarian meat.
• Greens: Any good rice bowl has a lot of greens. Select quite a lot of contemporary greens and cooked greens for various textures. Tomatoes, cucumbers, spinach, crimson onions, bell peppers, and contemporary herbs are all nice choices.
• Base: Begin with a base of cooked white rice, brown rice, quinoa, farro, barley, cauliflower rice, or greens.
• Make it particular: Get inventive with extra toppings like kalamata olives, feta cheese, hummus, capers, roasted crimson peppers, pepperoncini, or pita chips.
• Dressing: Use the tahini dressing within the recipe or swap in hummus, tzatziki, green goddess dressing, or Greek salad dressing. Or just add an enormous dollop of Greek yogurt. 

Suggestions for Making Mediterranean Bowls

Comply with these tricks to pace up the preparation when making these tasty bowls. 

• Shortcuts: Save time and use rotisserie chicken. Toss with some lemon juice, olive oil, parsley, and dill so as to add taste.
• Fewer spices: Velocity up the prep work with a store-bought Mediterranean or Greek spice rub for the hen.
• Use precooked rice or grains: To save lots of time, swap in frozen or precooked grains so you are not making the quinoa or rice from scratch.
• Be inventive: This recipe needs to be handled like a blueprint! Bowls are supposed to be personalized. Add all of your favourite components.

Variations and Recipe Concepts

There are such a lot of methods to customise these bowls. Listed here are some favorites. 

• Vegetarian: This recipe simply turns into vegetarian; simply be certain to incorporate a protein supply like roasted chickpeas, creamy hummus, canned lentils, or crispy tofu.
• Gluten-free: This recipe is of course gluten-free, simply be certain any store-bought dressings are GF.
• Hummus bowls: As an alternative of constructing the tahini dressing, simply add a couple of spoonfuls of your favourite hummus because the dressing, like in these Hummus Bowls. Skinny the hummus out with olive oil and vinegar to make a hummus French dressing. 
• Spicy: Add crimson pepper flakes to the hen marinade or add pepperoncini to the bowls. 
• Low carb: Omit the quinoa and use a base of greens or cauliflower rice.

Meal Prep and Storing Leftovers

These bowls are nice for meal prep and preserve nicely within the fridge. For greatest outcomes, don’t add the dressing to the bowls till it is able to serve. Maintain the cherry tomatoes entire if prepping prematurely so they do not get soggy.

Retailer leftovers in an hermetic container as soon as they’re totally cooled. In case you are planning on heating up the hen and quinoa, retailer the uncooked greens individually.

What else are you able to add to Mediterranean bowls?

Nearly something may be added to those Mediterranean bowls, together with totally different proteins, greens, and different additions. Take into account attempting them with zucchini, avocado, bell peppers, tabouleh, or a spicy sauce like zhoug or harissa.