I’m always looking for quick and easy dinner ideas that utilize ingredients I regularly have in my fridge and are fast to whip up. On top of that, I need the meals to be healthy and tasty. It sounds like a tall order, but this recipe will achieve all of those things.
Every healthy meal should have several components:
- a whole grain
- a leafy green
- a healthy source of protein
- antioxidants
I also think that several meals per week should include a source of Omega 3’s, which are essential fatty acids that support heart health. Some studies also show that they may help lower triglycerides and help with arthritis and depression. Good sources of Omega 3’s include hemp seeds, flax seeds, chia seeds, walnuts, anchovies, herring, mackerel, salmon, sardines and tuna.
- a whole grain: quinoa
- a leafy green: kale and spinach
- a healthy source of protein: chickpeas and hummus
- antioxidants: all plant foods!
- Omega 3’s: hemp seeds
Mediterranean Grains & Greens Bowls
Serves 4
2 cups cooked quinoa
2 potatoes
½ tsp thyme
½ tsp salt
1 small onion, diced
2 cloves of garlic, minced (or 1 tsp jarred minced garlic)
1 bunch of kale, stemmed and chopped
2 cups of baby spinach
1 can no-salt added chickpeas, drained and rinsed
½ cup hummus
½ cup Baba Ghanoush (an eggplant-based version of hummus)
2 T fresh parsley, minced
¼ cup raw hemp seeds
Balsamic vinegar (optional), to taste
Tahini (optional), to taste
Start by baking the potatoes in the microwave. I stab the potatoes a few times with a fork, wrap in a paper towel, and microwave on high for 6 minutes, flipping half way through. Then cube your potatoes and saute over medium heat with thyme and salt in a non-stick pan sprayed with organic canola oil, just until edges are crispy. Set aside.
Use the same hot pan to cook diced onion for 4 minutes. Add minced garlic and saute for another 2 minutes. Add kale and a splash of water. Cook, stirring frequently, for 5 minutes. Add baby spinach. Cook another 3 minutes. Remove from heat.
Now it’s time to layer your bowls!
Start with a scoop of cooked quinoa, add a layer each of cooked greens, potatoes, and chickpeas. Scoop some hummus and baba ghanoush onto each bowl, sprinkle with parsley and hemp seeds, and add balsamic vinegar and/or tahini to taste. I found that they had a lot of flavor without either, but have fun and experiment!
