High Protein Mediterranean Bake
Highlighted under: Healthy Light Meals
This High Protein Mediterranean Bake is a delicious and nutritious dish that combines the flavors of the Mediterranean with a protein-packed twist.
This High Protein Mediterranean Bake is perfect for a healthy dinner option or meal prep throughout the week. Packed with fresh vegetables and protein-rich ingredients, it's a dish that won't disappoint!
Why You'll Love This Recipe
- Packed with wholesome ingredients and vibrant flavors
- High in protein to keep you full and satisfied
- Easy to prepare and perfect for meal prep
A Nutritional Powerhouse
The High Protein Mediterranean Bake is not just a tasty dish; it's also a nutritional powerhouse. Packed with protein from chickpeas and quinoa, it provides a satisfying meal that can help you meet your daily protein needs. This dish is especially beneficial for those following a vegetarian or plant-based diet, as it contains all the essential amino acids needed for muscle repair and growth.
In addition to protein, this bake is loaded with vitamins and minerals from the colorful vegetables included. Red bell peppers and zucchini add vitamin C and antioxidants, while cherry tomatoes contribute lycopene, a powerful antioxidant linked to numerous health benefits. Together, these ingredients create a balanced meal that supports overall health.
Perfect for Meal Prep
One of the best aspects of the High Protein Mediterranean Bake is its suitability for meal prep. This dish can be made in advance and stored in the refrigerator for several days, making it an excellent option for busy weekdays. Simply reheat individual portions as needed, ensuring you always have a healthy meal ready to go.
The flavors of this bake also improve over time, allowing the ingredients to meld and create a deliciously cohesive dish. You can easily customize the recipe by adding your favorite vegetables or proteins, making it a versatile option for anyone looking to streamline their meal planning.
An Easy Recipe for All Occasions
Whether you're hosting a dinner party, preparing a family meal, or simply looking for a nutritious weeknight dinner, this High Protein Mediterranean Bake fits the bill. Its vibrant colors and enticing aroma will impress your guests, while its simplicity makes it accessible for novice cooks.
This dish is also adaptable to various dietary preferences. You can easily make it gluten-free by ensuring the quinoa is certified gluten-free, or you can replace feta cheese with a dairy-free alternative for those with lactose intolerance. Whatever your needs, this recipe is sure to please everyone at the table.
Ingredients
Gather all your ingredients before you start cooking for a smoother experience.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 can chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup black olives, sliced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Make sure to check your pantry for any additional spices or ingredients you might want to add!
Instructions
Follow these steps carefully to create your delicious Mediterranean Bake.
Preheat the Oven
Preheat your oven to 375°F (190°C).
Cook the Quinoa
In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed.
Mix Ingredients
In a large mixing bowl, combine the cooked quinoa, chickpeas, red bell pepper, zucchini, cherry tomatoes, feta cheese, black olives, olive oil, oregano, salt, and pepper. Mix well.
Transfer to Baking Dish
Transfer the mixture to a greased baking dish, spreading it evenly.
Bake
Bake in the preheated oven for 25-30 minutes, or until the top is golden and the vegetables are tender.
Serve
Remove from the oven, let cool slightly, and garnish with fresh parsley before serving.
Enjoy your High Protein Mediterranean Bake as a main dish or a hearty side!
Storage and Reheating Tips
To store the High Protein Mediterranean Bake, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. For longer storage, consider freezing individual portions. Just be sure to label them with the date for easy tracking.
When reheating, you can use the microwave or oven. For the microwave, heat in 30-second intervals until warmed through. If using the oven, preheat to 350°F (175°C) and cover the dish with foil to prevent drying out, heating for about 15-20 minutes.
Pairing Suggestions
This Mediterranean Bake pairs beautifully with a light side salad or a serving of tzatziki sauce for an extra burst of flavor. A refreshing cucumber and tomato salad dressed with lemon and olive oil can complement the dish perfectly, highlighting the Mediterranean theme.
For a heartier meal, consider serving it alongside grilled chicken or fish. The protein from the bake combined with additional protein sources creates a satisfying and well-rounded meal, ideal for both lunch and dinner.
Customization Ideas
Feel free to customize this recipe based on your personal preferences or what's available in your pantry. You can add spinach or kale for an extra dose of greens, or incorporate other seasonal vegetables like eggplant or asparagus for variety.
Herbs and spices are also great ways to enhance the flavor profile. Consider adding fresh basil or dill for a more aromatic touch, or spice it up with red pepper flakes for some heat. The possibilities are endless, making this recipe a staple in your cooking repertoire.
Questions About Recipes
→ Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with brown rice or farro.
→ Is this recipe gluten-free?
Yes, it is gluten-free as long as you use gluten-free vegetable broth.
→ Can I make this recipe ahead of time?
Absolutely! It stores well in the refrigerator for up to 3 days.
→ What can I serve with this bake?
It pairs well with a simple green salad or a side of roasted vegetables.
High Protein Mediterranean Bake
This High Protein Mediterranean Bake is a delicious and nutritious dish that combines the flavors of the Mediterranean with a protein-packed twist.
Created by: Emily
Recipe Type: Healthy Light Meals
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
Ingredients
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 can chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup black olives, sliced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
How-To Steps
Preheat your oven to 375°F (190°C).
In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed.
In a large mixing bowl, combine the cooked quinoa, chickpeas, red bell pepper, zucchini, cherry tomatoes, feta cheese, black olives, olive oil, oregano, salt, and pepper. Mix well.
Transfer the mixture to a greased baking dish, spreading it evenly.
Bake in the preheated oven for 25-30 minutes, or until the top is golden and the vegetables are tender.
Remove from the oven, let cool slightly, and garnish with fresh parsley before serving.
Nutritional Breakdown (Per Serving)
- Calories: 320 kcal
- Total Fat: 12g
- Saturated Fat: 3g
- Cholesterol: 10mg
- Sodium: 350mg
- Total Carbohydrates: 40g
- Dietary Fiber: 10g
- Sugars: 4g
- Protein: 12g