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A vibrant grain bowl with avocado, sweet potato, cherry tomatoes, broccoli, red onion, and edamame, perfect for heart healthy lunch ideas.

Heart Healthy Lunch Ideas: Nourishing Mediterranean Quinoa Bowl

A vibrant and wholesome Mediterranean quinoa bowl packed with fresh vegetables, plant-based protein, and a tangy lemon-herb dressing, perfect for a nutritious and satisfying heart-healthy lunch.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2 bowls
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 1 cup, cooked Quinoa
  • 1/2 cup, rinsed and drained Chickpeas
  • 1/2 Cucumber
  • 1/2 cup, halved Cherry tomatoes
  • 1/4 Red onion
  • 1/4 cup, pitted and halved Kalamata olives
  • 1/4 cup, crumbled Feta cheese
  • 2 tbsp, chopped Fresh parsley
Lemon-Herb Dressing
  • 3 tbsp Olive oil
  • 2 tbsp Lemon juice
  • 1 tsp Dried oregano
  • 1 clove, minced Garlic
  • 1/4 tsp Salt
  • pinch Black pepper

Equipment

  • Pot
  • Cutting board
  • Knife
  • Mixing bowls
  • Whisk
  • Measuring cups
  • Measuring spoons

Method
 

Preparation
  1. Cook quinoa according to package directions; once cooked, fluff with a fork and set aside to cool slightly.
  2. While quinoa cooks, prepare the dressing by whisking together olive oil, lemon juice, dried oregano, minced garlic, salt, and pepper in a small bowl.
  3. Chop the cucumber, halve the cherry tomatoes, thinly slice the red onion, halve the Kalamata olives, and chop the fresh parsley.
Assembly
  1. In two separate bowls, divide the cooked quinoa evenly as the base.
  2. Arrange the chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives over the quinoa.
  3. Sprinkle with crumbled feta cheese and fresh chopped parsley.
  4. Drizzle the lemon-herb dressing generously over each bowl just before serving.

Notes

This bowl is highly customizable; feel free to add your favorite Mediterranean vegetables or a different lean protein like grilled chicken or fish. It's also great for meal prep!