MEDITERRANEAN MEAL PREP RECIPE BY TASTY
Here's what you need: chickpeas, garlic, paprika, sea salt, cumin, lemon, olive oil, water, red pepper flake, olive oil, quinoa, vegetable broth, dried thyme, dried tarragon, dried parsley, lemons, salt, persian cucumbers, grape tomato, kalamata olive, red onion, fresh parsley leaf, pepper, feta cheese
Provided by Isabel Castillo
Categories Lunch
Yield 4 servings
Number Of Ingredients 24
Steps:
- Make the hummus: Add the chickpeas to a food processor with the garlic, paprika, salt, cumin, lemon juice, 2 tablespoons of olive oil, and the water. Pulse until creamy.
- Transfer the hummus to a container and top with more olive oil and red pepper flakes. The hummus will keep in the refrigerator for up to 4 days.
- Make the Mediterranean bowl: Heat a large skillet over medium heat. Once hot, add 1 tablespoon of olive oil. Pour the quinoa into the skillet and toast for 3-4 minutes, or until light golden brown.
- Add the vegetable broth, thyme, tarragon, parsley, juice of 1 lemon, and salt and stir to combine. Bring to a boil, then cover, reduce the heat to low, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is fluffy. Remove the pan from the heat.
- Slice the cucumbers, halve the tomatoes, chop the olives, and dice the onion.
- Place all of the vegetables in a medium bowl. Add the parsley, remaining tablespoon of olive oil, lemon juice, salt, and pepper. Stir to combine.
- To assemble a bowl, add ¼ of the quinoa, ¼ of the vegetables, and ¼ of the hummus to a resealable container. Top the vegetables with crumbled feta.
- Store the bowls in the refrigerator for up to 3 days.
- Enjoy!
Nutrition Facts : Calories 938 calories, Carbohydrate 97 grams, Fat 53 grams, Fiber 15 grams, Protein 18 grams, Sugar 19 grams
MEDITERRANEAN BENTO BOX
Quick and savory meal for lunch. Great for sharing.
Provided by stormybeach
Categories Pasta and Noodles Pasta by Shape Recipes Couscous Recipes
Time 15m
Yield 4
Number Of Ingredients 8
Steps:
- Put tomatoes, cucumber, olives, and feta cheese in a bowl; add enough salad dressing to coat mixture. Stir. Serve in bento boxes with couscous, hummus, and pita chips.
Nutrition Facts : Calories 496.1 calories, Carbohydrate 46 g, Cholesterol 28 mg, Fat 28.7 g, Fiber 6.5 g, Protein 13.3 g, SaturatedFat 7.2 g, Sodium 1094 mg, Sugar 4.2 g
MEDITERRANEAN CHICKEN TRAY BAKE
A colourful all-in-one bake bursting with summer flavour
Provided by Good Food team
Categories Dinner, Main course
Time 55m
Yield Serves 4
Number Of Ingredients 7
Steps:
- Heat oven to 200C/180C fan/gas 6. Mix the peppers and onion on a big baking tray with half the oil. Transfer to the oven and cook on the top shelf for 10 mins.
- Meanwhile, carefully make a pocket between the skin and the flesh of each chicken breast, but don't pull off the skin completely. Push equal amounts of cheese under the skin, smooth the skin back down, brush it with the rest of the oil, season, then add to the tray along with the tomatoes and olives. Return to the oven and cook for 25-30 mins more until the chicken is golden and cooked. Serve with baked potatoes, if you like.
Nutrition Facts : Calories 401 calories, Fat 21 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 9 grams carbohydrates, Sugar 8 grams sugar, Fiber 3 grams fiber, Protein 45 grams protein, Sodium 0.63 milligram of sodium
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- Prepare the couscous according to the package instructions, making sure to add a bit of salt to the water.
- While the couscous is cooking and resting, prepare the veggies: chop the cucumber, the peppers, the red onion, and cut the cherry tomatoes in half. Finely chop the parsley.
- Prepare the dressing by mixing the olive oil, the juice of one lemon, dried oregano, salt, and pepper in a jar. Make sure to taste the seasoning and adjust to your liking.
- Drain and rinse the chickpeas, add them to a bowl and mix with 1 tablespoon of dressing and the smoked paprika. If you prefer, you can also roast the chickpeas in the oven for 20 minutes at 350F.
21 MEDITERRANEAN DIET RECIPES YOU CAN MAKE AT HOME
From tasty.co
Occupation Buzzfeed StaffEstimated Reading Time 5 minsAuthor Michelle NoPublished Feb 19, 2019
- Classic Greek Salad. souvlakiforthesoul.com. While dairy isn't completely restricted on the Mediterranean diet, you're encouraged to eat it in moderation, and stick to cheese and yogurt.
- Tomato, Artichoke Heart, And Olive Oil Pasta. themediterraneandish.com. A bit of olive oil, some tomatoes and artichoke hearts for texture and mild flavor, and feta cheese make the perfect lazy weeknight dinner.
- Lemon Herb Chicken, Zucchini, and Potatoes. cafedelites.com. Seafood and poultry are to be consumed in moderate portions on the Mediterranean diet, and are ideally complemented with seasonal vegetables and a base of whole grains or taters.
- 15-Minute Chickpea Salad. jessicainthekitchen.com. Full of protein and rich, nutty flavor, chickpeas make the perfect leading ingredient in a Mediterranean salad.
- Greek-Style Fish Soup. souvlakiforthesoul.com. It's a soothing soup made with your favorite grocery store vegetables, like carrots, potatoes, and celery, in addition to fish fillet.
- Roasted Eggplant With Pomegranates and Tahini. themediterraneandish.com. Enjoy as a snack or pair it with fresh pita bread for a full meal. Get the recipe.
- One-Pan Baked Halibut With Vegetables. themediterraneandish.com. Don't know how to cook fish? Start with this one-pan recipe, which tosses fish in a herbed lemony sauce, and cooks it alongside your favorite soft-skinned vegetables like asparagus and grape tomatoes.
- Greek Spinach Rice. realgreekrecipes.com. Add some cherry tomatoes or tomato sauce for a pop of zest. Get the recipe. Advertisement.
- Prawn Saganaki. souvlakiforthesoul.com. If you've never heard of a "saganaki," never fear, as the term simply refers to any dish prepared in a small frying pan.
- Cauliflower Rice Skillet. onelovelylife.com. Feel free to use a whole grain like brown rice or spelt instead of cauliflower rice, and whatever other kitchen scraps you've got leftover for a more filling meal.
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