Mediterranean Quinoa Bowls with Chicken, Tahini, and Mint Yogurt Sauce are a flavorful, nutritious, and colorful meal that brings together rich Mediterranean ingredients with modern healthy eating habits. Perfect for lunch or dinner, these bowls are easy to prepare and can be made ahead, making them convenient for busy days.
What are Mediterranean Quinoa Bowls?
Mediterranean Quinoa Bowls are a balanced dish that includes seasoned chicken, fluffy quinoa, fresh vegetables, creamy tahini, and a refreshing mint yogurt sauce. These nourishing bowls are inspired by the traditional flavors of the Mediterranean region, known for its use of olive oil, herbs, whole grains, and lean proteins.
Health Benefits and Precautions
This dish is packed with nutritional benefits. Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber and rich in iron and magnesium. Chicken is a lean source of protein that helps build muscle and supports a healthy immune system.
The mint yogurt sauce adds probiotics if you use Greek yogurt, which support gut health. Fresh vegetables provide essential vitamins and antioxidants, while tahini offers healthy fats and minerals like calcium.
Precautions: If you have food allergies, be aware that tahini is made from sesame seeds, which could cause allergic reactions. Be mindful of sodium levels and use low-sodium ingredients if needed. Those who are lactose intolerant can substitute the Greek yogurt with a non-dairy yogurt alternative.
Ingredients
For the quinoa base:
- 1 cup quinoa
- 2 cups water or low-sodium vegetable broth
- 1/4 teaspoon salt
For the chicken:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
For the mint yogurt sauce:
- 1/2 cup plain Greek yogurt
- 2 tablespoons chopped fresh mint
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- Salt and pepper to taste
For the tahini drizzle:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon water
- 1/2 teaspoon garlic powder
- Pinch of salt
For toppings:
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced red onion
- 1/4 cup crumbled feta cheese (optional)
- Fresh parsley for garnish
How to Make Mediterranean Quinoa Bowls
Step 1: Cook the quinoa
Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa, water or broth, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and liquid is absorbed. Remove from heat and let it sit for 5 minutes, then fluff with a fork.
Step 2: Prepare the chicken
Rub the chicken breasts with olive oil and season them with paprika, garlic powder, cumin, salt, and pepper. Heat a grill pan or skillet over medium heat and cook the chicken for 5–7 minutes on each side, or until fully cooked. Let the meat rest for a few minutes, then slice thinly.
Step 3: Make the sauces
To make the mint yogurt sauce, mix the Greek yogurt, chopped mint, lemon juice, olive oil, salt, and pepper in a small bowl. For the tahini drizzle, whisk together tahini, lemon juice, water, garlic powder, and salt until smooth. Add more water if needed for a thinner consistency.
Step 4: Assemble the bowls
Divide the quinoa evenly among 2 to 3 serving bowls. Top with sliced chicken, cucumbers, tomatoes, red onions, and feta cheese. Drizzle with tahini sauce and add a spoonful of mint yogurt on the side. Garnish with fresh parsley and serve immediately.
Tips for Serving and Storing
These bowls can be enjoyed warm or cold, making them great for meal prep. Store the components separately in the fridge for up to 4 days, and assemble just before eating to keep everything fresh. For a vegetarian version, swap the chicken with chickpeas or grilled eggplant.
Conclusion
Mediterranean Quinoa Bowls with Chicken, Tahini, and Mint Yogurt Sauce offer a perfect blend of flavor and nutrition. Whether you’re eating clean, preparing meals ahead of time, or just looking for a delicious new recipe, this dish is a satisfying and healthy option that you can feel good about eating.
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