For many years, the Mediterranean diet has been hailed as one of the world’s healthiest eating regimens. Its emphasis on fresh, nutrient-dense, and heart-healthy foods is rooted in the traditional cuisines of Greece, Italy, and the coastal areas surrounding the Mediterranean Sea. The Mediterranean Bowl, a colourful, well-balanced dish made with whole grains, lentils, olive oil, fresh vegetables, and lean protein like fish, is a contemporary way to enjoy this cuisine.

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Why the Mediterranean Bowl?

Whole Grains: Foods like brown rice, quinoa, and farro help control blood sugar, provide fibre for digestion, and keep you feeling full.
Legumes: Beans, lentils, and chickpeas provide vital elements like iron and magnesium as well as plant-based protein.
Olive Oil: High in heart-healthy fats and antioxidants, extra-virgin olive oil promotes heart health.
Veggies: A vibrant assortment of roasted or raw veggies provides phytonutrients, vitamins, and minerals.
Fish: Omega-3 fatty acids, which are found in salmon, sardines, and tuna, are believed to lower inflammation and promote brain function.
These components work together to provide a well-balanced meal that is both tasty and nourishing for long-term health.

Recipe for Mediterranean Bowl with Salmon & Chickpeas

Ingredients (Serves 2)

For the base:

• 1 cup cooked quinoa or farro
• 1 cup baby spinach or arugula

Vegetables:

• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 roasted red pepper, sliced
• 1 small red onion, thinly sliced
• ½ cup Kalamata olives

Protein & legumes:

• 2 salmon fillets (about 150g each)
• 1 cup cooked chickpeas (or canned, rinsed)

Dressing:

• 3 tbsp extra-virgin olive oil
• Juice of 1 lemon
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt & black pepper, to taste

Optional toppings:

• Crumbled feta cheese
• Fresh parsley or dill
• Toasted pine nuts

Method
Cook the base: Follow the directions on the package to prepare the farro or quinoa. Set away and fluff.
Get the salmon ready by seasoning the fillets with oregano, lemon juice, olive oil, and salt. Cook for 3–4 minutes on each side, or pan-sear, until cooked through.
Put veggies and legumes together: Arrange spinach, tomatoes, cucumbers, red peppers, olives, and chickpeas in a bowl.
Prepare the dressing by emulsifying the olive oil, lemon juice, oregano, garlic, salt, and pepper.
Put the bowl together by adding grains to the bottom, arranging the veggies, adding the salmon fillet on top, drizzling with dressing, and adding pine nuts, feta, or parsley as garnish.

Alternatives
• Use grilled chicken or sardines in place of salmon.
• Instead of chickpeas, use lentils.
• For added fibre, include roasted zucchini or sweet potatoes.
• Add extra legumes and omit the fish to make it vegetarian.

More than just a meal, the Mediterranean Bowl is a way of life with centuries of history and health advantages. Rich in fibre, protein, antioxidants, and good fats, it’s an easy yet effective method to eat wholesome, filling food.