Mediterranean Bowl with Mustard Vinaigrette

Mediterranean Bowl

Let’s hear it for Chef Ryan’s Mediterranean Bowl! A bed of arugula and quinoa topped with a bounty of seven nutrition-packed veggies that taste as vibrant as they look – all of them finished with her snappy, mustard- and maple-infused vinaigrette.

A perfect hot-weather lunch or supper, Chef Ryan’s Mediterranean Bowl comes together in minutes. And that’s great, because who wants to wait for a meal this healthy and good?

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Mediterranean Bowl with Mustard Vinaigrette

  • Author: Gregg Rozeboom
  • Yield: 2 bowls 1x
  • Diet: Vegan
Scale

Ingredients

  • 2 large handfuls arugula
  • ½ cup quinoa
  • 1 tomato
  • 1 cucumber
  • ¼ cup kalamata olives
  • 1 can artichokes
  • 4 stems green onions
  • 1 red pepper
  • 1 can chickpeas
  • 1 T oregano
  • 2 tsp paprika
  • 2 tsp garlic powder
  • 1 tsp salt
  • 1 tsp black pepper

Mustard Vinaigrette

  • ¼ cup apple cider vinegar
  • 2 T stone-ground mustard
  • 2 T maple syrup

Instructions

  1. Preheat oven to 425 degrees.
  2. Bring ¾ cup water with quinoa and a pinch of salt to a boil in a small saucepan. Reduce heat to low and cover. Simmer for 15 min. until water has been absorbed.
  3. Drain and rinse chickpeas.  Toss in a bowl with salt, pepper, paprika, and garlic powder.  Spread chickpeas out on a baking sheet and bake in oven for 15 min or until crispy and dried out.
  4. While the chickpeas are baking, dice the tomato, cucumber, and red pepper. Thinly slice the green onions.
  5. Combine apple cider vinegar, mustard, and maple in a small bowl.  Add salt and pepper if desired.
  6. Drain and rinse artichokes, cut into smaller pieces if you do not like bigger chunks.
  7. Fill bottom of bowls with arugula. Top with quinoa, tomatoes, cucumbers, peppers, artichokes, and olives.  Drizzle dressing over top and sprinkle with crispy chickpeas and green onions.

 

Nutrition

  • Serving Size: 1
  • Calories: 490
  • Sugar: 21g
  • Sodium: 1280mg
  • Fat: 8g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 90g
  • Fiber: 20g
  • Protein: 17g
  • Cholesterol: 0mg

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