Diet and Nutrition

Monday Meals: Mediterranean Chickpea Quinoa Bowl

The Mediterranean diet is consistently judged to be the healthiest way to eat, for heart health, reducing inflammation and weight loss or maintenance. This way of eating includes plenty of vegetables and fruits, olive oil, fish, whole grains, beans and legumes, seeds and nuts, limited amounts of red meat and the occasional glass of wine. Rather than eliminating significant food groups or relying on a fad ingredient, the Mediterranean diet is a way of life and a well-rounded approach to feeding yourself.

Grain bowls are a great addition to your meal repertoire and a handy way to clean out your refrigerator. They consist of base of healthy whole grains like quinoa, farro, freekeh, brown rice, wheat berries, or grits topped with veggies, greens, a bit of protein (soft poached egg is a fine choice) and a sauce or dressing. Finish it off with some seed, nuts or crunchy pickled veggies, maybe a sprinkle of herbs or cheese.

This recipe for Mediterranean Chickpea Quinoa Bowl from Eating Well is a great place to start your grain bowl exploration. It is gluten free and vegetarian, while high in fiber and flavor. Kalamata olives, roasted red peppers, garlic and feta cheese provide savory balance for the base of mild, nutty quinoa.

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Alison Relyea-Parr

Alison Relyea-Parr

Alison is the editor and contributor of A UW-Madison graduate, Alison is also an illustrator and educator.