Chicken Quinoa Mediterranean Bowl
A vibrant and satisfying bowl packed with protein. Grilled chicken, fluffy quinoa, and fresh veggies are tossed in a zesty lemon dressing and topped with creamy hummus and salty feta. A perfect healthy lunch.
For 4 servings
Cook the quinoa and chickpeas.
Rinse the quinoa well. In a small pot, combine 0.5 cup quinoa with 1 cup water and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork. At the same time, cook the soaked chickpeas in a pressure cooker with 1 cup of water for 15-20 minutes until tender.
TIPRinsing quinoa removes its natural bitter coating, called saponin.Season the chicken.
Pat the chicken breasts dry with a paper towel. Season both sides with garlic powder, salt, and black pepper.
Grill the chicken.
Heat a grill pan or outdoor grill over medium-high heat. Cook the chicken for 6-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C).
TIPLet the chicken rest for 5 minutes before slicing to keep it juicy.Prepare the vegetables and dressing.
- While the chicken cooks, dice the cucumber and halve the cherry tomatoes.
- In a small bowl, whisk together 2 tbsp olive oil, the juice of one lemon, 1 tsp dried oregano, and a pinch of salt and pepper.
Assemble the bowls.
- Slice the rested grilled chicken into strips.
- Divide the cooked quinoa among four bowls.
- Top with the cooked chickpeas, diced cucumber, and cherry tomatoes.
- Arrange the sliced chicken over the vegetables.
- Drizzle each bowl with the lemon-oregano dressing.
Garnish and serve.
Top each bowl with 1 tbsp of hummus and a sprinkle of crumbled feta cheese. Serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, marinate the chicken in the dressing ingredients for 30 minutes before grilling.
- 2To save time, use canned chickpeas (rinsed and drained) instead of dried.
- 3These bowls are great for meal prep. Store the components separately in the fridge and assemble just before eating.
- 4Don't overcook the quinoa or it will become mushy. It's done when the little germ 'tail' separates from the seed.
- 5Feel free to add other Mediterranean vegetables like red onion, bell peppers, or olives.
Adapt it for your goals.
Vegetarian
Omit the chicken and double the amount of chickpeas for a plant-based protein source. You can also add grilled halloumi cheese.
low carbLow carb
Replace the quinoa and chickpeas with cauliflower rice and add more leafy greens like spinach or arugula.
dairy freeDairy free
Omit the feta cheese. Ensure the hummus used is dairy-free.
quickQuick
Use pre-cooked chicken strips and canned chickpeas to assemble this bowl in under 10 minutes.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein.
Rich in Fiber
The combination of quinoa, chickpeas, and fresh vegetables provides a significant amount of dietary fiber, which aids digestion and promotes satiety.
Heart-Healthy Fats
Olive oil is rich in monounsaturated fats, which are known to support cardiovascular health.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein from chicken, complex carbohydrates and fiber from quinoa and chickpeas, healthy fats from olive oil, and vitamins from the fresh vegetables.
