Recipe: Mediterranean Grain Bowl
February 28, 2024
The Mediterranean diet is celebrated for its many benefits in preventing chronic diseases, including cancer. Try this delicious grain bowl - it is chock full of protein, vitamins and minerals.
Ingredients:
- 1 cup tri-color quinoa, rinsed
- Kosher salt
- 6 Roma tomatoes, diced (about 3 cups diced tomatoes)
- 1 large English or hot-house cucumber, diced
- ½ small red onion, thinly sliced
- ½-¾ cup chopped parsley
- ½ teaspoon black pepper
- 2 tablespoons extra virgin olive oil
- 2 teaspoons freshly squeezed lemon juice
- 1 ½ cups hummus
- 4 to 6 ounces feta cheese
- 1 cup pitted Kalamata olives
Preparation:
- Combine the quinoa with 1 ¾ cups of water and a pinch of salt in a large saucepan. Bring to a boil, then lower the heat. Cover and let simmer for about 15 minutes, or until the quinoa has doubled in size and absorbed all the water. Turn the heat off and let the quinoa sit, covered, for another 10 minutes. Fluff with a fork before using.
- While the quinoa is cooking, dice 6 Roma tomatoes and one large English cucumber into small cubes or pieces. Chop a bunch of parsley to get ½-¾ cup. Combine everything in a large mixing bowl. Add ½ teaspoon Black pepper and salt to taste. Drizzle 2 tablespoons of extra virgin olive oil and 2 teaspoons of lemon juice over the mixture.
- Assemble the bowls by adding the quinoa to the bottom. Then add the cucumber tomato mixture, feta cheese, olives and hummus. Drizzle with olive oil and/or any other seasonings you may like!
Next Steps & Resources:
- Recipe shared by the oncology dietitians at John Theurer Cancer Center
- Check out our next hot topic and register for The Cutting Edge Kitchen
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
