Mediterranean Meal

1. PREPARE THE QUINOA

   1. Rinse the quinoa thoroughly under cold water in a fine-mesh strainer to remove bitterness.

   2. In a medium saucepan, combine 1 cup quinoa and 2 cups water or broth. Add a pinch of salt.

   3. Bring to a boil, then reduce heat to low, cover and simmer for 15 minutes until liquid is absorbed.

   4. Remove from heat, fluff with a fork and let it sit covered for 5 minutes to steam.

   
   Tip: For extra flavor, toast quinoa in 1 tsp olive oil before adding liquid.
   Mark as complete

1. ROAST THE VEGETABLES

   1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

   2. In a large bowl, toss bell peppers, zucchini, red onion, and cherry tomatoes with 2 tbsp olive oil, garlic powder, paprika, ½ tsp salt and ¼ tsp pepper.

   3. Spread evenly on the baking sheet. Roast for 20-25 minutes, stirring halfway, until tender and slightly charred.

   
   Tip: Cut veggies uniformly for even cooking.
   Mark as complete

1. CRISP THE CHICKPEAS

   1. Pat drained chickpeas dry with a towel. Toss with 1 tbsp olive oil, ½ tsp cumin and ¼ tsp salt.

   2. Spread on a separate baking sheet. Roast at 400°F (200°C) for 15-20 minutes until crispy.

   
   Tip: For extra crunch, roast chickpeas longer (25 mins) at 425°F (220°C).
   Mark as complete

1. MAKE THE LEMON-TAHINI DRESSING

   In a small bowl, whisk:

   • ¼ cup tahini

   • 2 tbsp lemon juice

   • 1 tbsp maple syrup

   • 1 minced garlic clove

   • 2-3 tbsp water (until pourable)

   • Salt and pepper to taste

   
   Tip: Add a pinch of cayenne for a spicy kick.
   Mark as complete

1. ASSEMBLE THE BOWLS

   1. Divide cooked quinoa among 5 meal prep containers.

   2. Layer with roasted veggies, chickpeas and optional toppings (avocado, feta, parsley).

   3. Drizzle with dressing or store it separately in small containers.

   Tip: Place dressing at the bottom of the container to keep greens fresh.
   Mark as complete

1. STORAGE & REHEATING

   • Fridge: Stores for 4 days.

   • Freezer: Quinoa and veggies (without fresh toppings) freeze well for 1 month.

   • Reheat: Microwave for 2-3 minutes or enjoy cold.

   Tip: Add a squeeze of lemon before serving to refresh flavors.
   Mark as complete

See the Most Popular Recipes:

1. Veal’s leg with cranberry sauce;   Salmon rolls;   Spinach and Feta Pancakes;   Sundried tomato and parmesan pancakes;   Chickpea and spinach pancakes;   Boiled beef and vegetable loaf;   Chicken cutlets with mushrooms;   Braised pearls of the sea.

   https://delishdimension.com

   https://quickeasyfoodrecipes.siterubix.com 

   https://cullinarycharmers.com

   Mark as complete