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Healthy Grilled Mediterranean Bowl Recipe for a Fresh Meal

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This Healthy Grilled Mediterranean Bowl is a vibrant celebration of fresh, wholesome ingredients, perfect for a quick weeknight dinner or meal prep. Packed with Mediterranean flavors, it offers a satisfying and nutritious meal without the heaviness.

Ingredients

Scale
  • 1 lb lean chicken breast or sirloin beef
  • 1 cup quinoa
  • 2 tablespoons olive oil (for marinating)
  • 1 tablespoon dried oregano (for marinating)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt (for marinating)
  • 1/4 teaspoon black pepper (for marinating)
  • 1/2 lemon (juice)
  • 2 cups water (or vegetable broth)
  • 1 cucumber (diced)
  • 1 cup cherry tomatoes (halved)
  • 1 bell pepper (red, yellow, or orange, thinly sliced)
  • 1/2 red onion (thinly sliced)
  • Kalamata olives (halved, optional)
  • 3 tablespoons extra virgin olive oil (for dressing)
  • 1/2 lemon (juice, for dressing)
  • 1 teaspoon dried oregano (for dressing)
  • pinch of salt (for dressing)
  • dash of black pepper (for dressing)
  • hummus (for serving)
  • feta cheese (crumbled, for serving)
  • fresh parsley (chopped, for garnish)
  • fresh mint (for garnish)

Instructions

  1. Prepare Your Protein: If using chicken breast or sirloin beef, cut it into bite-sized chunks or thin strips (about 1-inch pieces). In a medium bowl, combine the protein with 2 tablespoons of olive oil, 1 tablespoon of dried oregano, 1 teaspoon of garlic powder, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Add the juice of half a lemon. Toss well to coat. Let it marinate for at least 20 minutes at room temperature, or up to 4 hours in the refrigerator for deeper flavor.
  2. Cook the Quinoa: While your protein is marinating, prepare your quinoa. Rinse 1 cup of quinoa thoroughly under cold water. In a small saucepan, combine the rinsed quinoa with 2 cups of water (or vegetable broth for more flavor). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
  3. Grill the Protein: Preheat your grill or grill pan over medium-high heat. Lightly brush the grill grates with olive oil to prevent sticking. Thread the marinated chicken or beef onto skewers if desired, or simply place the pieces directly on the grill. Grill for 3-5 minutes per side, depending on the thickness, until cooked through and nicely charred. Remove from heat and let rest for a few minutes.
  4. Chop Your Veggies: While the protein rests, chop your fresh vegetables. Dice the cucumber and tomatoes. Thinly slice the red onion and bell peppers. If using Kalamata olives, halve them.
  5. Whisk the Dressing: In a small bowl, whisk together 3 tablespoons of extra virgin olive oil, the juice of the remaining half lemon, 1 teaspoon of dried oregano, a pinch of salt, and a dash of black pepper. Taste and adjust seasonings as needed.
  6. Assemble Your Bowls: To build each bowl, start with a generous portion of fluffy quinoa at the base. Arrange the grilled protein on one side. Then, artfully arrange your chopped cucumber, tomatoes, bell peppers, red onion, and Kalamata olives around the bowl.
  7. Add the Finishing Touches: Dollop a spoonful of hummus into each bowl. Crumble some feta cheese over the top. Drizzle generously with your homemade lemon-herb vinaigrette. Finish with a sprinkle of fresh chopped parsley and mint. Serve immediately and enjoy your delicious, healthy Grilled Mediterranean Bowl!

Nutrition

Keywords: This bowl is fantastic for meal prepping! You can cook the quinoa, grill the protein, and chop all the vegetables ahead of time. Store each component separately in airtight containers in the refrigerator. When you're ready to eat, simply assemble your bowl and add the dressing.

Find it online: https://crumella.com/healthy-grilled-mediterranean-bowl-recipe-for-a-fresh-meal/