Mediterranean Bowl
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Collapse ▲This bowl comes together super easily, is great to prepare ahead of time for busy days, and is completely customizable. These bowls can be made with long lasting ingredients like brown rice, canned chickpeas, substitute frozen vegetables for fresh, and apple cider vinegar for lemon juice. If you feel like your fridge has nothing after a busy week, pull out these ingredients for a super healthy bowl. You can also prepare brown rice, dressing, and veggies at the beginning of the week and just assemble your bowl when you are ready to eat. If you don’t have broccoli on hand, any vegetable will do. You can also roast your veggies for a variety of flavor. The ingredients can also be kept separate, so if you have a picky eater in your family, they can assemble their bowls just the way they would like.
This article was prepared by Alaina Walsh, Sampson County Extension Master Food Volunteer.
Serves: 1 Serving size: 1 bowl Prep time: 5 min
Cook time: 0 min if utilizing pre-cooked rice Total time: 5 minutes
Ingredients
- 1 ½ cups cooked brown rice
- 1 cup fresh spinach, roughly chopped
- ½ cup broccoli, roughly chopped (raw or cooked)
- ½ cup cherry tomatoes, sliced in half
- ½ cup garbanzo beans, drained and rinsed
- Lemon slices to garnish, optional
Lemon Oregano Vinaigrette
- 1 Tablespoon lemon juice
- 1 Tablespoon olive oil
- 1 teaspoon dried oregano
- Salt and pepper
Directions
- Measure cooked brown rice and place into a medium to large size bowl.
- If rice is not cooked, cook according to package directions.
- Wash and rinse spinach, broccoli, and cherry tomatoes. Chop or slice vegetables to your preference. Place on top of brown rice.
- Drain and rinse a can of garbanzo beans. Place ½ cup on top of brown rice and vegetable mixture.
- In a small bowl, combine vinaigrette ingredients. Whisk together with a fork. Drizzle all over brown rice, vegetables, and beans.
- Toss to combine. Add lemon slices as garnish (optional).
Nutrition Information per Serving
- Serving Size: 1 bowl
- Calories: 640
- Carbohydrates: 112 grams
- Fiber: 15 grams
- Protein: 15 grams
- Fat: 17 grams
- Sodium: 340 mg
Find more great recipes like this one at medinsteadofmeds.com