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Mediterranean-style Grain, Veggie and Cheese Bowl

2 servings
Dinner

Characteristics

Ethnic Cuisine Dinner for Two High Fibre

Nutritional Facts Per Serving

748
Calories
24.3 g
Protein
96 g
Carbs
14.1 g
Fibre
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Nutritional Facts

1
  • Amount Per Serving % Daily Value
  • Calories 748
  • Fat 44.1 g 68 %
    • Saturated   15.1 g
    • + Trans 0.6 g
  • Cholesterol 69 mg
  • Sodium   867 mg 36 %
  • Carbohydrate 96 g 32 %
    • Fibre   14.1 g 56 %
    • Sugars   11 g
  • Protein 24.3 g
    • Vitamin A 203 %
    • Vitamin C 78 %
    • Calcium 32 %
    • Iron 31 %

Method

  1. Place the rice and 1 cup of water in a small pot and bring to a boil. Cover the pot, turn the heat to its lowest setting and cook 30 to 35 minutes, or until the rice is tender.
  2. While rice cooks, place quinoa and 3/4 cup plus 1 Tbsp. water in another small pot and bring to a boil. Cover the pot, turn the heat to its lowest setting and cook 15 minutes, or until quinoa is tender.
  3. When rice and quinoa are cooked, transfer each to separate bowls and cool to temperature.
  4. Preheat oven 375˚F. Line a baking sheet with parchment paper. Set squash, kale, onion and garlic on the baking sheet. Drizzle and sprinkle 2 Tbsp. olive oil, cumin, paprika, cayenne, salt and pepper on the vegetables and toss to coat. Roast vegetables 20 to 25 minutes, or until kale is crispy kale and squash and onion are tender.
  5. While vegetables roast, spread the cornstarch on a plate. Coat each piece of feta with that cornstarch. Heat the remaining 1 Tbsp. oil in a non-stick skillet set over medium-high heat. Add the feta and cook 1 minute per side, until light golden and warm. Remove pan from the heat.
  6. To serve, divide and set some rice and quinoa on either side of two shallow bowls. (If you wish the grains to be hot; simply microwave each bowl 30 seconds or so, or until they are.) Divide and top grains with the roasted vegetables. Set a piece of cheese on top of each bowl. Drizzle each bowl with balsamic vinegar and a little more olive oil. Now top each bowl with pistachios, oregano and zest, and serve.

Note: You’ll need about 150 grams of feta cheese for this. A barrel aged-type is best for this because it is more compacted and easier to slice.

Recipe Options: Instead of quinoa, use couscous in this bowl. Instead of red rice, try emperor black rice. Instead of squash, roast and use cubes of yams. Instead of pistachios, top the bowl with coarsely chopped skin-on almonds.

Serving Suggestions

This is a complete meal in a bowl, but if you love bread, you could also serve this with warm wedges of pita.

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