Healthy Mediterranean Style Bowl Recipe
Ingredients
- 250 g pouch microwave mixed grains (e.g. rice and quinoa)
- 2 tbs fresh parsley or basil
- 1 tbs olive oil
- 1 Lebanese cucumber, chopped
- 1 x 400 g can no-added-salt chickpeas, drained and rinsed
- 1/2 cup char-grilled capsicum or roasted pepper strips, chopped
- 1/2 cup reduced-fat feta cheese
- pepper, to taste
Method
- Microwave grains according to packet instructions.
- In a large bowl, mix together herbs, olive oil and 1-2 tbs vinegar from the capsicum jar.
- Add grains, cucumber, chickpeas and capsicum to bowl and mix well.
- Crumble feta over the top and season with cracked pepper.
Variation:
- Use the vegetables you have available! Rocket or other leaves, tomato, spring onion, carrot and roasted eggplant would all work well.
- Add crunch with pepitas, sunflower seeds or pine nuts
- Swap feta for goats cheese
- Add raisins, chopped dates or apricots for sweetness
-
Ingredients
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2341 kJ | 515 kJ |
| 560 Cal | 123 Cal | |
| Protein | 23.6 g | 5.2 g |
| Fat, total | 22.3 g | 4.9 g |
| — saturated | 7.2 g | 1.6 g |
| Carbohydrate | 57.8 g | 12.7 g |
| — sugars | 6.3 g | 1.4 g |
| Sodium | 927 mg | 204 mg |
| Fibre | 12 g | 2.7 g |
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