Description
A healthy, liver-friendly Mediterranean bowl packed with smoky grilled veggies, fresh herbs, and a zesty dressing. Perfect for a quick, nourishing dinner that’s adaptable to various diets.
Ingredients
- 2 medium bell peppers (any color)
- 2 medium zucchini
- 1 large red onion
- 1 cup cherry tomatoes
- 2 cups cooked quinoa or brown rice
- 1/4 cup extra virgin olive oil
- Juice of 1 large lemon
- 2 cloves garlic, minced
- A handful each of fresh parsley and mint, chopped
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup toasted pine nuts or walnuts
- Salt and freshly ground black pepper to taste
Instructions
- Preheat your grill or grill pan to medium-high heat (about 5 minutes).
- Slice bell peppers into wide strips, zucchini lengthwise into 1/4-inch slices, and cut the red onion into thick wedges. Keep cherry tomatoes whole.
- In a large bowl, drizzle 2 tablespoons of extra virgin olive oil over the veggies, sprinkle with salt and pepper, and toss until evenly coated.
- Grill the veggies in a single layer: bell peppers and zucchini for 4-5 minutes per side until tender with grill marks, red onions for about 8 minutes turning halfway, and cherry tomatoes for 2-3 minutes until blistered and softened.
- In a small bowl, whisk together the remaining olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing. Adjust seasoning to taste.
- Optional: Toast pine nuts or walnuts in a dry skillet over medium heat for about 3 minutes until golden and fragrant, stirring frequently.
- Let the grilled veggies rest for a couple of minutes to settle flavors.
- Divide cooked quinoa or brown rice between bowls. Top with grilled veggies, cherry tomatoes, crumbled feta, fresh parsley, and mint.
- Drizzle generously with dressing and sprinkle toasted nuts on top before serving.
Notes
[‘If you don’t have a grill, use a grill pan or roast veggies in the oven at 425°F (220°C) until tender and slightly charred.’, ‘Use fresh herbs generously for best flavor.’, ‘Toast nuts carefully to avoid burning.’, ‘Let dressing sit for 5 minutes to mellow flavors.’, ‘Bring cooked grains and dressing to room temperature before assembling.’, ‘Do not overcrowd the grill to avoid steaming veggies.’, ‘Store components separately for meal prep and freshness.’, ‘Leftovers keep 3-4 days refrigerated; freeze grilled veggies and grains separately for up to 2 months.’]
- Prep Time: 18 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Fat: 18
- Carbohydrates: 45
- Fiber: 8
- Protein: 15
Keywords: Mediterranean bowl, grilled veggies, healthy dinner, liver-friendly, quinoa bowl, vegan option, gluten-free, easy recipe