Healthy Grilled Mediterranean Bowl (Printer-friendly)

Grilled vegetables and protein over quinoa with tzatziki, olives, and feta for a complete Mediterranean meal.

# Ingredient List:

→ Protein & Main

01 - 4 boneless, skinless chicken breasts (about 1.5 pounds) or 16 ounces halloumi, sliced into 0.5-inch pieces
02 - 2 tablespoons extra-virgin olive oil, plus more for drizzling
03 - 2 tablespoons fresh lemon juice
04 - 3 cloves garlic, minced
05 - 1 teaspoon dried oregano
06 - 0.5 teaspoon ground cumin
07 - 0.5 teaspoon salt, plus more to taste
08 - 0.25 teaspoon freshly ground black pepper

→ Grains

09 - 1 cup quinoa, rinsed and drained
10 - 2 cups low-sodium chicken or vegetable broth

→ Vegetables

11 - 1 medium zucchini, cut into 0.5-inch rounds
12 - 1 red bell pepper, cored and quartered
13 - 1 small eggplant, cut into 0.5-inch rounds
14 - 1 pint cherry tomatoes, whole
15 - 0.5 red onion, cut into eight wedges
16 - 1 (15-ounce) can chickpeas, drained and rinsed
17 - 1 medium cucumber, diced

→ Toppings

18 - 0.25 cup Kalamata olives, pitted and halved
19 - 0.25 cup crumbled feta cheese
20 - 2 tablespoons fresh parsley, chopped

→ Tzatziki Sauce

21 - 1 cup plain Greek yogurt
22 - 0.5 cucumber, peeled, seeded, and grated
23 - 1 clove garlic, minced
24 - 1 tablespoon fresh lemon juice
25 - 1 tablespoon fresh dill, chopped, or 1 teaspoon dried dill
26 - 1 teaspoon olive oil
27 - Salt and pepper to taste

# How-To Steps:

01 - Squeeze excess moisture from grated cucumber using paper towels. Combine Greek yogurt, cucumber, minced garlic, lemon juice, dill, olive oil, salt, and pepper in a bowl. Stir well, cover, and refrigerate.
02 - Whisk together olive oil, lemon juice, minced garlic, oregano, cumin, salt, and pepper in a large bowl. Add chicken or halloumi and toss to coat. Transfer half the marinade to a separate bowl and add zucchini, bell pepper, eggplant, tomatoes, onion, and chickpeas. Toss to coat evenly. Cover both bowls and marinate for at least 30 minutes.
03 - Bring broth to a boil in a medium saucepan. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat, let stand covered for 5 minutes, then fluff with a fork.
04 - Preheat a grill or grill pan over medium-high heat. Lightly oil the grates or pan surface.
05 - Place marinated chicken or halloumi on the grill. Grill chicken 6 to 8 minutes per side until cooked through with internal temperature of 165°F, or grill halloumi 2 to 3 minutes per side until golden grill marks appear. Remove and rest for 5 minutes, then slice chicken if using.
06 - Using a grill basket or directly on the grates, cook zucchini, eggplant, bell pepper, tomatoes, onion, and chickpeas for 4 to 6 minutes, turning occasionally, until tender-crisp and charred in spots.
07 - Divide cooked quinoa among four bowls. Top each with sliced chicken or halloumi, grilled vegetables, diced cucumber, olives, and crumbled feta cheese.
08 - Drizzle each bowl with extra-virgin olive oil and a generous scoop of tzatziki sauce. Garnish with chopped parsley and a squeeze of fresh lemon juice. Serve immediately while warm.

# Expert Advice:

01 -
  • Every bite feels like a meal you'd pay too much for at a cafe, but you made it with your own hands.
  • The quinoa soaks up all the smoky, lemony juices and turns into something far more exciting than plain grain.
  • You can swap chicken for halloumi in seconds and make everyone at the table happy.
  • Leftovers taste even better the next day when the flavors have had time to become friends.
02 -
  • If you skip squeezing the cucumber for tzatziki, you'll end up with a watery puddle instead of a thick, creamy sauce.
  • Marinating for at least thirty minutes is not optional, the difference in flavor is night and day.
  • Don't overcrowd the grill or your vegetables will steam instead of char, and you'll miss out on that smoky magic.
  • Let your chicken rest after grilling or all the juices will run out onto your cutting board instead of staying inside.
03 -
  • If you're using wooden skewers for the vegetables, soak them in water for thirty minutes first so they don't catch fire on the grill.
  • Salt your eggplant slices and let them sit for ten minutes before grilling to draw out bitterness and help them cook evenly.
  • Make a double batch of tzatziki because it disappears faster than you think and it's perfect on everything from sandwiches to roasted potatoes.
  • Use a grill basket for the chickpeas and smaller vegetable pieces so nothing falls through the grates and you don't lose any of that crispy goodness.
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