Mediterranean Diet Chipotle Bowl

Savor the bold flavors of a Mediterranean Diet Chipotle Bowl, a wholesome fusion of spicy and fresh ingredients perfect for a nutritious yet satisfying meal. This vibrant recipe combines fluffy quinoa, protein-packed chickpeas, and crisp vegetables like cucumber, cherry tomatoes, and red onion, all infused with a smoky kick from chipotle peppers in adobo sauce. Balanced with creamy crumbled feta, a spritz of zesty lemon juice, and fragrant fresh parsley, this dish comes together in just 30 minutes, making it an excellent choice for busy weeknights or a take-to-work lunch. Packed with fiber, plant-based protein, and heart-healthy olive oil, this Mediterranean twist on a classic chipotle bowl is a delightful way to elevate your meal prep while sticking to wellness-focused eating.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 2 tablespoons olive oil
• 2 tablespoons chipotle peppers in adobo sauce
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 1 cup canned chickpeas
• 0.5 cup feta cheese
• 1 medium lemon
• 0.25 cup fresh parsley
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the quinoa under cold water using a fine mesh strainer.

Step 2

In a medium saucepan, bring 2 cups of water to a boil, then add the quinoa. Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed.

Step 3

While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion.

Step 4

In a small bowl, mix 2 tablespoons of olive oil with the chipotle peppers in adobo sauce. Set aside.

Step 5

Drain and rinse the canned chickpeas, then in a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumbers, red onion, and chickpeas.

Step 6

Add the chipotle olive oil mix to the quinoa and vegetable mixture, stirring well to combine.

Step 7

Crumble the feta cheese into the bowl and gently fold it into the mixture.

Step 8

Squeeze the juice of one lemon over the top, add chopped fresh parsley, and season with salt and black pepper.

Step 9

Toss everything to combine, ensuring the seasonings are well distributed.

Step 10

Serve the chipotle bowl warm or at room temperature, garnished with a sprig of parsley if desired.

Nutrition Facts

Serving size	1532.2 grams (1532.2g)

Amount per serving	% Daily Value*
Calories	1366

Total Fat 61.50g	79%
Saturated Fat 15.20g	76%
Polyunsaturated Fat 3.20g
Cholesterol 67mg	22%
Sodium 5399mg	235%
Total Carbohydrate 158.50g	58%
Dietary Fiber 16.30g	58%
Total Sugars 18.70g
Protein 49.90g	100%

Vitamin D 12IU	60%
Calcium 614mg	47%
Iron 11mg	59%
Potassium 1643mg	35%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.9%

Protein: 14.4%

Carbs: 45.7%