Mediterranean Goddess Bowl

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-30 Minute Average 2 servings

Ingredients

Amount Ingredient
1/2 cups Quinoa, uncooked
3/4 cups Water
2 cups Spinach, Baby Leaf
1 2/3 teaspoons Tahini
1/8 cups Olive Oil, Extra Virgin
, ground Oregano, dried
, ground Pepper
0.25 lemon yields Lemon juice
0.5 large whole (3" dia) Tomatoes, red
2 tbsp chopped Red Onion
, Cucumber, Peeled, Diced
1/4 cups Parsley, fresh, finely chopped
1/2 cups Hummus
1 2/3 teaspoons Chili Powder

Steps

1 Combine quinoa and water in a saucepan and place over high heat Bring to a boil. Once boiling, reduce to a simmer. Cover and let simmer for 12 to 15 minutes or until all water is absorbed. Remove from the heat, fluff with a fork, and set aside.
2 Optional Step: Place a frying pan over medium heat and add a splash of oil. Add spinach and saute just until wilted. Remove from heat and set aside. (Note: You can skip this step and add the spinach raw if you prefer.)
3 In a jar, combine tahini, olive oil, oregano, black pepper, and lemon juice. Shake well to mix and set aside.
4 Divide quinoa between bowls, and top with sauteed spinach, tomato, red onion, cucumber, and parsley.
5 Top with a large spoonful of hummus and sprinkle the hummus with chili powder. Drizzle with the desired amount of dressing. Enjoy!

On the Go? Layer all ingredients into a mason jar with the hummus and dressing on the bottom to create a portable mason jar salad.

Nutrition

Dairy Fee Gluten Free High Fiber Low Sugar Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 479.23 kcal 16%
Protein 14.25 g 28%
Total lipid (fat) 27.19 g 42%
Carbohydrate, by difference 47.47 g 16%
Fiber, total dietary 8.68 g 35%
Sugars, total 3.95 g  
Minerals
Calcium, Ca 154.32 mg 15%
Iron, Fe 5.59 mg 31%
Sodium, Na 451.9 mg 19%
Vitamins
Vitamin C, total ascorbic acid 22.83 mg 38%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 84.21 µg  
Vitamin E (alpha-tocopherol) 2.19 mg 11%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 10.79 g  
Fatty acids, total polyunsaturated 3.62 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 479
% Daily Value*
Total Fat 27g 42%
Saturated Fat 3g 13%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 452mg 19%
Total Carbohydrate 47g 16%
Dietary Fibers 9g 35%
Sugars 4g  
Protein 14g 28%
Vitamin D 0µg  
Calcium 154mg 15%
Iron 6mg 31%
Potassium 551mg 16%
Nutrient Per Serving RDA%
Proximates
Water 226.38 g 11%
Calories (Energy) 479.23 kcal 16%
Energy 786.91 kJ  
Protein 14.25 g 28%
Total lipid (fat) 27.19 g 42%
Ash 2.06 g  
Carbohydrate, by difference 47.47 g 16%
Fiber, total dietary 8.68 g 35%
Sugars, total 3.95 g  
Sucrose 0.14 g  
Glucose (dextrose) 1.31 g  
Fructose 1.43 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 22.25 g  
Minerals
Calcium, Ca 154.32 mg 15%
Iron, Fe 5.59 mg 31%
Magnesium, Mg 107.24 mg 27%
Phosphorus, P 234.44 mg 33%
Potassium, K 550.78 mg 16%
Sodium, Na 451.9 mg 19%
Zinc, Zn 1.72 mg 11%
Copper, Cu 0.38 mg 19%
Manganese, Mn 1.07 mg  
Selenium, Se 4.18 µg 6%
Fluoride, F 65.39 µg  
Vitamins
Vitamin C, total ascorbic acid 22.83 mg 38%
Thiamin 0.21 mg  
Riboflavin 0.19 mg  
Niacin 1.31 mg  
Pantothenic acid 0.61 mg  
Vitamin B-6 0.35 mg 17%
Folate, total 110.47 µg  
Folic acid 0 µg  
Folate, food 110.47 µg  
Folate, DFE 110.47 µg  
Choline, total 40.2 mg 8%
Betaine 268.15 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 84.21 µg  
Retinol 0 µg  
Carotene, beta 915.51 µg  
Carotene, alpha 93.96 µg  
Cryptoxanthin, beta 84.03 µg  
Vitamin A, IU 4297.13 IU 86%
Lycopene 1171.2 µg  
Lutein + zeaxanthin 566.66 µg  
Vitamin E (alpha-tocopherol) 2.19 mg 11%
Vitamin E, added 0 mg  
Tocopherol, beta 0.04 mg  
Tocopherol, gamma 2.18 mg  
Tocopherol, delta 0.15 mg  
Tocotrienol, alpha 0.07 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0.06 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 135.68 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0.47 µg  
Lipids
Fatty acids, total saturated 2.65 g 13%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.01 g  
15:0 0 g  
16:0 0.32 g  
17:0 0 g  
18:0 0.03 g  
20:0 0.01 g  
22:0 0.01 g  
24:0 0 g  
Fatty acids, total monounsaturated 10.79 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.71 g  
18:1 c 0.07 g  
18:1 t 0 g  
20:1 0.04 g  
22:1 undifferentiated 0.04 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0.01 g  
Fatty acids, total polyunsaturated 3.62 g  
18:2 undifferentiated 1.47 g  
18:2 n-6 c,c 0 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.13 g  
18:3 n-3 c,c,c (ALA) 0.01 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
21:5 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.02 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 7.46 mg  
Amino Acids
Tryptophan 0.09 g  
Threonine 0.22 g  
Isoleucine 0.25 g  
Leucine 0.42 g  
Lysine 0.38 g  
Methionine 0.15 g  
Cystine 0.1 g  
Phenylalanine 0.31 g  
Tyrosine 0.13 g  
Valine 0.3 g  
Arginine 0.53 g  
Histidine 0.19 g  
Alanine 0.31 g  
Aspartic acid 0.64 g  
Glutamic acid 1.21 g  
Glycine 0.35 g  
Proline 0.39 g  
Serine 0.29 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg