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Mediterranean Bowls


All good things come in bowls: soups, salads, ice cream, deconstructed burritos, rice bowls- the possibilities are endless. A big plus is when partakers can choose the assorted condiments to create the ideal meal for their individual tastes- which is especially vital when serving picky children or people with particular diets.


Tonight's one bowl meal was Mediterranean Bowls, which consisted of an array of roasted vegetables- sweet potato, zucchini, squash, sweet peppers, over a bed of quinoa and crunchy chickpeas, and completed with assorted toppings. This one won't disappoint and is vegan and gluten free friendly.


Ingredients: (makes 6 bowls)

  • 2 cups chickpeas

  • 1 head Cauliflower florets- cut in bite size pieces

  • 1 zucchini, chopped

  • 1 yellow squash, chopped

  • 7-8 sweet peppers, assorted colors (or 1 large red bell pepper)

  • 1/2 sweet potato, peeled and chopped

  • Olive oil

  • Spices: salt, pepper, paprika, garlic powder, onion powder

  • 1 cup quinoa

  • Toppings: chopped red onion, chopped tomatoes, pesto, hummus, chopped parsley, sunflower seeds (or pine nuts, roasted and salted). Optional: crumbled feta, tzatziki (omit if keeping vegan)

Directions:

  1. Prepare chickpeas- drain and dry on kitchen towel, remove any excess skins. Toss with 1 T olive oil, salt, pepper, and paprika and spread on cookie sheet in one layer

  2. Spread veggies (cauliflower, zucchini, squash, peppers, sweet potato) on 1-2 cookie sheets, in one layer, drizzle with olive oil and sprinkle with salt, paprika, garlic and onion powders.

  3. Place all in the oven at 450 degree for 30 minutes, or until chickpeas are crunchy and veggies are slightly browned

  4. Meanwhile, cook quinoa. Sauté quinoa in 1 t olive oil in a small saucepan. Add two cups water, 1 t salt, and bring to boil. Then reduce to low, cover and let steam for 15 minutes, or until water has absorbed and quinoa is tender.

  5. Assemble bowls: 1/2 cup quinoa, scoops of each vegetable, 1/3 cup of chickpeas and then various toppings.



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