Mediterranean Quinoa Bowl with Lemonherb Dressing
Recipe Introduction
Ever find yourself craving something yummy but not wanting to blow your diet? I so get it. Honestly, figuring out 500 calorie meals can feel like a proper challenge.
But fear not, 'cause I've got you covered! This Mediterranean Quinoa Bowl is a game changer.
Quick Hook: Your New Favorite Bowl
This is more than just a salad; it's a flavour explosion that helps you stay on track. It hits all the right spots with fresh, zesty, and downright delicious Mediterranean goodness.
Think sunshine in a bowl!
Brief Overview: Med Vibes
Inspired by the Low calorie mediterranean diet , this bowl brings a taste of the Med to your kitchen. It's super easy to make (we're talking weeknight dinner easy), only takes about 35 minutes, and makes one generous serving.
Perfect for a 500 calorie lunch or a light dinner.
Main Benefits: Guilt Free Goodness
This Healthy quinoa bowl recipe is a nutritional powerhouse. Quinoa is packed with protein and fiber, keeping you full and satisfied.
It’s also a perfect way to enjoy Healthy meals under 500 calories . It is suitable for weight loss meals 500 calories .
If you enjoy easy 500 calorie recipes this is a must try.
Why This Recipe Rocks
Listen, I’ve tried so many "healthy" recipes that are bland and boring. That's why I love this one! It's bursting with flavour, thanks to the salty feta, briny olives, and zingy lemon dressing.
Plus, it’s totally customizable. Don’t like red onion? Swap it for something else!
This is a great recipe for low calorie meal prep , too. I sometimes cook a big batch of quinoa on Sunday, chop all the veggies, and then just assemble the bowls during the week.
I enjoy having this as Quick 500 calorie dinners option because it is so easy to prepare. Talk about a lifesaver on busy weeknights.
So, get ready to dive into a bowl of sunshine. Next up, ingredients!
Let's Talk Ingredients & Kit!
Right then, before we dive headfirst into this Mediterranean Quinoa Bowl , let's chat about what you'll need. I’m talking ingredients and equipment, yeah? We're aiming for healthy meals under 500 calories , so quality matters, but keeping it real.
I've made this recipe with all sorts of bits and bobs from my local shops, and it always turns out lush.
Don't worry, we'll keep it simple, like easy 500 calorie recipes .
Main Ingredients The Stars of the Show
Here's what you'll need, measured out just right. This bowl's packed with flavor and is perfect if you're after those awesome 500 calorie meals that don't taste boring.
- Quinoa: ½ cup (90g) uncooked, rinsed. Rinse well! It gets rid of that slightly bitter taste. If you're after a Low calorie mediterranean diet , quinoa is your mate!
- Veg Broth: 1 cup (240ml) . Use this, but water works too.
- Cherry Tomatoes: ½ cup (75g) , halved. Go for ripe, juicy ones.
- Cucumber: ½ cup (50g) , diced. That little crunch is just perfection.
- Red Onion: ¼ cup (30g) , thinly sliced. Not too much, we don't want to scare anyone.
- Kalamata Olives: ¼ cup (30g) , halved. That salty tang? Magic.
- Artichoke Hearts: ½ cup (60g) , quartered. The jarred ones are fine, just drain them properly.
- Feta Cheese: 2 ounces (57g) , crumbled. Proper Greek feta is the one, if you can get it!
- Hummus: 2 tablespoons (30g) . Shop bought is cool.
- Fresh Parsley : For garnish, 'bout a handful.
Seasoning Notes Let’s Get Saucy!
The dressing is where it all comes together! This healthy quinoa bowl recipe totally hinges on the flavour burst that comes with the dressing
- Olive Oil: 2 tablespoons (30ml) . Extra virgin, obvs. It's going to elevate the taste.
- Lemon Juice: 2 tablespoons (30ml) . Freshly squeezed. Bottle stuff just isn't the same.
- Water: 1 tablespoon (15ml) .
- Dried Oregano: 1 teaspoon .
- Dried Basil: ½ teaspoon .
- Dijon Mustard: ½ teaspoon .
- Salt & Pepper: To taste. Don't be shy!
If you want a weight loss meals 500 calories or a 500 calorie lunch , this hits the spot.
Equipment Needed Keep it Simple
- Saucepan: Medium sized, for cooking the quinoa.
- Mixing Bowl: For the dressing and to build the bowl.
- Whisk: For the dressing. A fork works in a pinch.
- Measuring Cups/Spoons: I mean, yeah.
- Chopping Board & Knife: Safety first, kids!
Seriously, that’s it. Nothing fancy. I have seen some amazing Mediterranean Quinoa Bowl using less than 5 things!
So, there you have it. Quick 500 calorie dinners are within your grasp.
Now, go forth and conquer those ingredients. You got this! I know a lot of folk that want Mediterranean diet recipes for weight loss , this one is a real winner.
Trust me!
Alright, let’s get cooking! Fancy a Mediterranean Quinoa Bowl ? I'm all in. It's like sunshine in a bowl and totally doable, even if you think you're terrible in the kitchen, swear down.
I am going to show you how to make the best version possible, a healthy quinoa bowl recipe !
Cooking Method: Mediterranean Quinoa Bowl
This recipe, it's proper tasty, and it fits perfectly into my list of favourite easy 500 calorie recipes . We're aiming for something fresh, flavourful, and under the magic 500 mark, making it one of my go-to weight loss meals 500 calories ! A 500 calorie lunch never tasted this good.
Honestly, it's like a little holiday for your taste buds.
Prep Steps: Mise en Place Mania
- Essential mise en place: First things first. Get everything prepped. Chop your ½ cup (75g) cherry tomatoes , dice your ½ cup (50g) cucumber , slice that ¼ cup (30g) red onion , and halve the ¼ cup (30g) Kalamata olives . Quarter your ½ cup (60g) artichoke hearts . It sounds like a lot but it flies by.
- Time saving organization tips: Prepping everything before you start cooking is life. It’s what I mean by "mise en place." While the quinoa is cooking, get chopping. This makes the whole process smooth as butter.
- Safety reminders: Watch your fingers when chopping! No one wants a trip to A&E.
step-by-step Process: Let's Get This Show on the Road
- Cook the Quinoa: In a saucepan, pop your ½ cup (90g) quinoa , 1 cup (240ml) veggie broth (or water) , and a pinch of salt. Bring it to a boil, then simmer it low for 15 minutes , covered, until all the liquid is gone.
- Prep the Veg: While the quinoa simmers, get your veg chopped as in "Essential mise en place".
- Whip Up the Dressing: Whisk together 2 tablespoons (30ml) olive oil , 2 tablespoons (30ml) lemon juice , 1 tablespoon (15ml) water , 1 teaspoon dried oregano , ½ teaspoon dried basil , ½ teaspoon Dijon mustard , salt, and pepper.
- Bowl Assembly: Throw the cooked quinoa, chopped veg into a large bowl.
- Dress It: Pour over your lemony dressing and give it a gentle toss.
- Finishing Touches: Top with 2 ounces (57g) crumbled feta , a dollop of 2 tablespoons (30g) hummus , and some fresh parsley.
- Enjoy your version of 500 calorie meals !
Pro Tips: Level Up Your Bowl Game
- Expert Technique: Rinsing the quinoa. Don't skip it. It gets rid of any bitterness.
- Common Mistakes: Don't overcook the quinoa. Mushy quinoa is a no-go. Aim for fluffy.
- make-ahead: Cook the quinoa and chop the veg ahead. Store in the fridge. Mix the dressing just before you are going to eat. This bowl is great for low calorie meal prep . It's great for being on a low calorie mediterranean diet and finding healthy meals under 500 calories .
This Mediterranean Quinoa Bowl really is ace. Plus, this recipe can be a part of your Mediterranean diet recipes for weight loss .
Quick, easy, and perfect for those days when you want something quick 500 calorie dinners . Enjoy!
Recipe Notes: Making this Mediterranean Quinoa Bowl Your Own
Alright, so you're ready to dive into this Mediterranean Quinoa Bowl ? Ace! Before you start chopping, let’s chat about a few things to make this healthy quinoa bowl recipe truly yours .
Think of this as your culinary playground. Get creative.
Serving like a Pro
Presentation, innit? I always reckon a pretty plate makes food taste even better! For this Mediterranean Quinoa Bowl , I like layering it artfully.
Start with the quinoa, then pile on the colorful veggies. Dot with feta and a generous dollop of hummus. Finish with a shower of fresh parsley.
For a bit of extra oomph , serve with warm pita bread. Dunking is highly encouraged! Fancy a drink? A crisp glass of white wine or even sparkling water with lemon is perfect.
Storage Savvy
Let's talk leftovers, yeah? This healthy meal prep bowl is fab for grabbing a 500 calorie lunch during the week.
Keep the cooked quinoa and chopped veggies in separate containers in the fridge. They'll stay happy for up to 3 days .
Mix and dress them just before serving so everything stays nice and fresh. Freezing isn't really recommended as the veggies will get a bit mushy.
Variations: Mix It Up, Mate!
This recipe is mega adaptable. Going vegan ? No worries, just ditch the feta or use a vegan alternative. Up your hummus, and you won't miss a thing.
Cutting back on carbs? Swap the quinoa for cauliflower rice for a cracking low calorie Mediterranean diet option. Want a bit of a kick? Add a pinch of red pepper flakes to the dressing.
Boom!
Nutrition: The Good Stuff
Okay, so this bowl clocks in around 500 calories perfect if you're looking for healthy meals under 500 calories .
This recipe is part of Mediterranean diet recipes for weight loss , full of fibre, protein, and healthy fats. It’s genuinely a win-win! It's a great choice for weight loss meals 500 calories that don't sacrifice flavor.
These are easy 500 calorie recipes that still bring flavour.
So, there you have it. Whether you're after quick 500 calorie dinners or looking to incorporate more low calorie Mediterranean diet options into your life, this bowl is a fantastic starting point.
Don't be afraid to experiment, use what you've got in the fridge, and most importantly, have fun. This is just a guide, not gospel!
Frequently Asked Questions
Can I really lose weight eating 500 calorie meals like this Mediterranean Quinoa Bowl?
Absolutely! Weight loss depends on creating a calorie deficit, meaning you burn more calories than you consume. Incorporating delicious and filling 500 calorie meals, like this Quinoa Bowl, into a balanced diet can definitely help you achieve that.
Remember though, it's all about balance, darling - like a good cuppa with a biscuit, moderation is key!
I'm a terrible cook! Is this Mediterranean Quinoa Bowl recipe with Lemon Herb Dressing actually easy enough for me to make?
Fear not, budding chef! This recipe is designed to be super simple, even if your cooking skills are more "burnt toast" than "Bake Off" worthy. It's all about chopping and combining ingredients think of it as posh assembly rather than Michelin star creation.
The lemon herb dressing is a doddle too, just whisk it all together. You've got this!
How can I customize these 500 calorie meals to fit my dietary needs and preferences?
This Mediterranean Quinoa Bowl is a blank canvas for your culinary masterpiece! For a vegan version, skip the feta and load up on hummus or try a vegan feta alternative. If you're watching your carbs, swap the quinoa for cauliflower rice.
Don't be afraid to experiment with different veggies or herbs make it your own!
How long does this Mediterranean Quinoa Bowl last, and what's the best way to store it?
This bowl is great for meal prep! Store leftover Mediterranean Quinoa Bowl in an airtight container in the fridge for up to 3-4 days. If possible, keep the dressing separate until you're ready to eat to prevent the quinoa from getting soggy. Think of it like a packed lunch for grown ups - practical and delicious!
What if I don't have all the ingredients for this 500 calorie meal? Can I substitute anything?
Absolutely, be a kitchen maverick! If you're missing feta, goat cheese or grilled halloumi work well. No Kalamata olives? Green olives or capers are a fine substitute. Don't have fresh parsley? Dried parsley will do in a pinch, just use about 1/3 of the amount since it's more potent.
Cooking should be fun, not stressful!
Mediterranean Quinoa Bowl With Lemonherb Dressin
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 500 calories |
|---|---|
| Fat | 27g |
| Fiber | 9g |
