Sargent Choice Test-Kitchen: Mediterrean Bowl

To show the Mediterranean Bowl after the ingredients have been prepared and mixed.  

March  28th, 2024
Ashly Estrada, Nutrition Student

Why We Chose This Recipe

This grain salad strikes the perfect balance between fresh and savory. Plus, it’s incredibly easy to make! You can easily modify this recipe to suit your dietary needs or to incorporate any ingredients you already have on hand.

Original Recipe by Ashly Estrada, Nutrition Student
Yield: roughly 8-9 cups grain salad

Mediterrean Bowl

Ingredients

  • 2 cups quinoa
  • 4 cups water
  • Dried bay leaves
  • ⅓ cup of tzatziki sauce (can be store-bought or homemade, see recipe below)
  • 1 cucumber, diced
  • 2 tomatoes, diced (or 1-2 cups cherry tomatoes, halved)
  • 1 (15 oz) can cannellini beans, drained
  • 3 oz feta cheese
  • 4 oz olives, sliced in half

Directions

  • Rinse the quinoa thoroughly under cold water. In a pot, bring 4 cups of water and the dried bay leaves to a boil. Add the quinoa, stir, cover, and reduce the heat to low. Cook for 15 minutes, or until the quinoa is tender and the water is absorbed.
  • While the quinoa is cooking, dice the cucumber and tomatoes. If using cherry tomatoes, cut them in half.
  • In a large bowl, combine the cooked quinoa, drained cannellini beans, diced cucumber, tomatoes, and olives. Mix well.
  • Stir in the tzatziki sauce and crumble the feta cheese over the top. Mix again until all ingredients are evenly coated.

Tzatziki Sauce

Ingredients

  • Fresh dill, finely minced
  • Juice of one lemon
  • 1 clove garlic, crushed and finely minced
  • 1 cup plain yogurt
  • Salt and pepper, to taste
  • Olive oil

Directions

  • Wash and finely mince the dill.
  • Cut the lemon in half and squeeze the juice into a bowl.
  • Crush and finely mince the garlic.
  • In a mixing bowl, combine the yogurt, lemon juice, dill, salt, pepper, olive oil, and garlic. Stir until the mixture is well combined.
  • For the best flavor, refrigerate the sauce for at least an hour before serving.

Dorm Friendly Version
Use microwavable pre-cooked quinoa instead of regular quinoa to make this recipe dorm-friendly.

What We Liked

  • The tzatziki sauce was a hit with students, thanks to its creamy texture and rich flavor.
  •  recipe provides a quick and delicious way to enjoy a nutritious and filling meal, incorporating all three components of Sargent Choice’s Meal Planning 1+2+3.

Suggestions

  • Buying pre-made tzatziki sauce, or pre-cut tomatoes and cucumbers would allow for a simpler preparation, especially if this recipe is being prepared in a dorm.
  • To make this recipe dairy-free, try substituting the tzatziki sauce with tahini sauce. Simply mix tahini, lemon juice, garlic, salt, and water. Note that tahini is made with sesame seeds.
  • If you have other beans, like chickpeas or black beans, you can use them instead of cannellini beans,

Nutritional Value

  • Cannellini beans and yogurt, are a part of this recipe and they both provide protein, contributing to sustained energy levels. Beans are also a great source of iron, necessary for processes such as oxygen transport in red blood cells.
  • The cucumber and tomatoes featured in this recipe contribute to satiety due to their water and fiber content. They are rich in vitamin C, which aids in iron absorption.
  • Quinoa provides whole-grain carbohydrates, delivering quick energy and supporting digestion with its fiber content.