Wholesome Grain and Hen Bowls with Mediterranean Salsa

When you’re searching for a meal that is recent, filling, and straightforward to throw collectively, this Wholesome Grain and Hen Bowl is it. You get completely seasoned rooster, fluffy quinoa, hearty lentils, and a crisp Mediterranean salsa, all packed into one colourful bowl.

The flavors are daring and shiny, with loads of recent herbs, citrus, and a little bit kick from the garlic and mustard marinade. Plus, it is tremendous versatile! You possibly can swap in your favourite toppings, combine up the veggies, or make further for meal prep. It is bought every part you want for a healthful weeknight dinner or a grab-and-go lunch for the week!

Are you as obsessive about bowl recipes as I’m? Then, you will love this Mediterranean Quinoa Bowl and Southwest Steak Bowls!

What You Must Make this Hen Grain Bowl Recipe

The next are the primary components, however you could find the total record within the recipe card under:

• Boneless, skinless rooster breast: This lean, high-protein choice is ideal for absorbing all the brilliant, zesty marinade flavors. When you want one thing juicier, you’ll be able to swap it for rooster thighs.
• Quinoa: A protein-packed complete grain with a barely nutty taste. Swap in rice, cauliflower rice, farro, or any grains you want.
• Lentils: Lentils are the proper addition to those bowls as a result of they supply further fiber, protein, and taste. When you want, you’ll be able to swap in chickpeas, white beans, or lupini beans.
• Mediterranean salsa: That is my favourite a part of this bowl recipe – an excellent flavorful salsa made with tomatoes, cucumbers, roasted purple peppers, and many recent herbs,

Can I swap the grains for one thing else?

Positively! You should utilize brown rice, farro, bulgur, and even cauliflower rice for a lower-carb choice. Simply comply with the cooking directions on your chosen grain and modify the broth quantity as it is advisable.

Making the Excellent Hearty Grain Bowls

With just a few steps, you will be having fun with your rooster and grain bowls very quickly!

1. Marinate the Hen

Combine the rooster with olive oil, Dijon mustard, lemon juice, zest, garlic, oregano, and a pinch of spice should you like warmth. Let it sit when you prep every part else. I like to recommend marinating it for 15-Half-hour, any longer, and the lemon juice will start to alter the feel of the rooster. 

2. Prepare dinner the Grains

Add quinoa and lentils to a pot with broth and produce it to a simmer. Cowl and prepare dinner till the grains are tender, about 20 minutes, and the broth is absorbed. Let it sit for a couple of minutes, then fluff it with a fork. Be sure that to style your grains. They need to have numerous taste since they’re the bottom of your bowls. 

Professional Tip: Quinoa has a pure coating known as saponin, which might make it style bitter if not rinsed. Give it a fast rinse below chilly water in a fine-mesh strainer earlier than cooking to take away any residue.

3. Make the Mediterranean Salsa

Toss collectively cherry tomatoes, cucumbers, roasted purple pepper, olives, shallot, and recent herbs. Squeeze in some lemon juice, add a drizzle of olive oil, and season to style. Be happy to combine issues up and add capers, sundried tomatoes, artichoke hearts, feta cheese, goat cheese, or some pepperoncinis for a little bit spice. 

Professional Tip: Let the salsa sit for a couple of minutes earlier than serving so the flavors can meld collectively.

4. Prepare dinner the Hen

Warmth a skillet over medium-high warmth and prepare dinner the rooster on each side till golden brown and cooked by way of. Let it relaxation earlier than slicing. Be happy to prepare dinner the rooster on the grill, within the air fryer, or baked within the oven. 

Professional Tip: Do not overcrowd the pan. Prepare dinner in batches if wanted to get a pleasant sear!

5. Assemble the Bowls

Begin with a base of quinoa and lentils, then layer on the salsa, sliced rooster, and lettuce. Add any toppings you’re keen on and revel in!

Do I’ve to marinate the rooster?

Marinating provides unimaginable taste and helps tenderize the rooster, however you’ll be able to prepare dinner it immediately should you’re brief on time. Let it sit for a minimum of quarter-hour to soak up a number of the marinade. For even higher taste, marinate it for Half-hour. .

What toppings go properly with this bowl?

This dish is tremendous customizable! Attempt feta cheese or goat cheese, toasted pine nuts, crispy chickpeas, avocado slices, or perhaps a dollop of hummus or tzatziki for further taste and texture.

Can I meal prep this recipe?

Completely! This bowl is ideal for meal prep. Retailer the rooster, grains, and Mediterranean salsa individually in hermetic containers. Whenever you’re able to eat, assemble the bowl and add recent toppings like lettuce or cheese. Every thing stays recent within the fridge for as much as 4 days.

Add-ins and Customizations

Wish to make these bowls your personal? Listed below are some simple concepts!

• Bell peppers: Add some bell peppers to the Mediterranean salsa for a little bit of crunch.
• Black beans: Swap the lentils for chickpeas, white beans, or black beans for a unique taste.
• Protein: This recipe works properly with Garlic Grilled Shrimp, Blackened Salmon, Grilled Tofu, and even Slow Cooker Mediterranean Chickpeas for a vegetarian choice. Simply modify the cooking technique and time primarily based on what you select.
• Olives: I exploit black olives within the Mediterranean salsa, however you might use Kalamata or inexperienced olives should you like!
• Attempt a unique dressing: Swap the lemon juice for Healthy Balsamic Vinaigrette, Homemade Green Goddess Dressing, Creamy Avocado Dressing, or Greek Salad Dressing! Add a dollop of Easy Tzatziki on prime for a real Mediterranean twist.
• Combine up the herbs: Use basil, cilantro, or chives rather than parsley, dill, or mint for a recent taste twist.
• Roast the veggies: As a substitute of a recent Mediterranean salsa, attempt roasting the tomatoes, peppers, and onions for a deeper, caramelized taste.
• Make it a wrap: Skip the bowl and stuff every part right into a heat pita or tortilla for a simple handheld meal.