Looking for a healthy, satisfying plant-based meal packed with Mediterranean flair? This Easy Mediterranean Edamame Quinoa Bowl is a colorful, nutrient-rich recipe that brings together fluffy quinoa, protein-packed edamame, fresh tomatoes, onions and cucumbers, rich olives, crunchy pine nuts, and a delicious Mediterranean vinaigrette. Naturally vegan and gluten-free, this yummy quinoa bowl makes a wholesome option for meal prep, quick lunches, or nourishing dinners. Packed with plant protein, fiber, and vibrant ingredients, it’s a simple and delicious way to enjoy the benefits of a healthy Mediterranean-style diet. In fact, you can put together these bowls in 15 minutes! This delicious Mediterranean Bowl recipe is inspired by food traditions in Greece, where tomatoes, olives, cucumbers, and herbs thrive in the warm sun. But it delivers a twist, compliments of whole grain quinoa and protein-rich edamame, creating a nourishing one-dish-in-a-bowl meal for lunch or dinner, or the perfect salad accompaniment for a family-sized meal. Packed with essential nutrients and flavors, this nutritionally balanced grain bowl recipe features all of the elements of a healthy meal, such as whole grains, protein, veggies, and healthy fats.
How to Eat Edamame
This recipe for Mediterranean Bowl with Edamame and Quinoa features frozen edamame, which is essentially fresh green soybeans. Edamame is a wholesome, versatile food packed with star nutrients. The soybean originated in Southeast Asia, and was cultivated by the Chinese as early as 1100 BC. Soybeans quickly became a key food in traditional Japanese, Chinese, and Korean diets. You can find edamame in the shell or shelled at most supermarkets (fresh or frozen), and it makes a fabulous, nutrient-rich ingredient in so many dishes, such as stews, salads, curry dishes, stir-fries, pasta dishes, veggie burgers, hummus, and more. Learn more about how to cook edamame here.
Edamame Benefits
Soybeans contain a bounty of vitamins, minerals, and important nutrients. A one-cup serving has just 189 calories, but packs a hefty 32% DV (based on 2,000 calories per day) of dietary fiber, 34% DV of protein, and an impressive 121% DV of the B vitamin, folate. A number of studies have found that soyfoods are beneficial for health. One reason is soy’s ability to lower cholesterol and promote heart health. Soy also contains isoflavones, a type of phytoestrogen that has been researched for its benefits for bone health and osteoporosis, certain cancers, and hot flashes in postmenopausal women. While some previous animal studies associated soy intake with breast cancer risk, newer research has been favorable. The American Institute for Cancer Research reports that consuming up to two or three servings per day of soy products is safe for everyone, including breast cancer survivors, and may even be protective.
Check out how I make this recipe in my Instagram Live Plant-Based Cooking Show here.
Enjoy this Easy Mediterranean Edamame Quinoa Bowl, a healthy vegan and gluten-free meal packed with protein-rich edamame, quinoa, fresh vegetables, and Mediterranean flavors. You can whip it up in 15 minutes!
Make bowls by filling each of two large, individual-sized meal bowls (about 3 cups capacity) with a layer of 2 cups greens at the bottom of the bowl. Then arrange the following ingredients on top of the lettuce in each of the two bowls:
• 1/2 cup edamame
• 1/2 cup cherry tomatoes
• 1/2 cup cooked quinoa (see below)
• 10 kalamata olives
• 1 sliced cucumber
• 1/8th sliced onion
• 2 tablespoons pine nuts
To make the Mediterranean Vinaigrette, whisk together olive oil, red wine vinegar, garlic powder, salt (optional), black pepper, smoked red paprika, and oregano in a small dish. Makes about 6 tablespoons.
Drizzle half of the dressing (about 3 tablespoons) over each bowl. Alternatively, serve it on the side.
Makes two large individual-sized servings. Alternatively, assemble all ingredients in a large salad bowl to serve 6 small servings.
Notes
To make quinoa, simmer 3/4 cup water and 1/3 cup rinsed quinoa in a covered pot on low for 15 minutes, then let it sit off the heat for 5 minutes.
To make this recipe for meal prep, place ingredients in step 1 in meal prep containers with lids. Prepare dressing in step 2, but store in an individual container to add right before eating. Refrigerate for up to five days.
[…] “Try to reduce your meat consumption on your health and the health of the planet,” encourages The Plant-Powered Dietitian, Sharon Palmer, RDN. Even when you solely do that someday a week, it can curb your danger of weight problems and decrease your odds of illnesses, together with coronary heart illness, diabetes and most cancers, in accordance to the scientific workforce behind the Meatless Monday marketing campaign. “Have more meals based on legumes, grains, vegetables, nuts, and seeds,” says Palmer. If you want inspiration, attempt her weeknight-easy Mediterranean Edamame Quinoa Bowl. […]
[…] Mediterranean Edamame Quinoa Bowl […]
[…] Mediterranean Edamame Quinoa Bowl (7) […]
[…] “Try to reduce your meat consumption on your health and the health of the planet,” encourages The Plant-Powered Dietitian, Sharon Palmer, RDN. Even when you solely do that someday a week, it can curb your danger of weight problems and decrease your odds of illnesses, together with coronary heart illness, diabetes and most cancers, in accordance to the scientific workforce behind the Meatless Monday marketing campaign. “Have more meals based on legumes, grains, vegetables, nuts, and seeds,” says Palmer. If you want inspiration, attempt her weeknight-easy Mediterranean Edamame Quinoa Bowl. […]
[…] Mediterranean Edamame Quinoa Bowl […]
[…] Mediterranean Edamame Quinoa Bowl – Sharon Palmer, RDN, The Plant-Powered Dietitian and author of Plant-Powered for Life […]
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[…] Mediterranean Edamame Quinoa Bowl by Sharon Palmer […]
[…] Mediterranean Edamame Quinoa Bowl by Sharon Palmer […]