Mediterranean Salmon Bowl with Hummus and Quinoa

Have you ever wondered how a single dish can provide a burst of flavor, nutrition, and satisfaction all at once? The Mediterranean Salmon Bowl with Hummus and Quinoa is not just a meal; it’s a culinary experience that combines health benefits with delightful tastes. Research shows that Mediterranean diets can reduce the risk of chronic diseases and promote heart health. This recipe encapsulates those benefits while being easy to prepare, making it a perfect choice for busy weeknights or meal prep. Let’s dive into this vibrant dish that will elevate your dining experience!

Ingredients List

To create your Mediterranean Salmon Bowl with Hummus and Quinoa, gather the following ingredients:

For the Salmon Bowl:

• 2 salmon fillets (about 6 oz each)
• 1 cup quinoa (rinsed and drained)
• 1 cup vegetable or chicken broth (for cooking quinoa)
• 1 cup cherry tomatoes (halved)
• ½ cucumber (diced)
• ¼ red onion (finely chopped)
• ¼ cup Kalamata olives (pitted and sliced)
• Fresh parsley (for garnish)

For the Hummus:

• 1 can (15 oz) chickpeas (drained and rinsed)
• ¼ cup tahini
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic (minced)
• Salt and pepper (to taste)
• Water (as needed for consistency)

Suggested Substitutions:

• Salmon: Substitute with grilled chicken or tofu for a different protein source.
• Quinoa: Use brown rice or couscous if preferred.
• Hummus: Try avocado or white bean dip for a twist.

Step-by-Step Instructions

Step 1: Cook the Quinoa

1. In a medium saucepan, combine 1 cup of quinoa and 1 cup of broth.
2. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the liquid is absorbed. Fluff with a fork and set aside.

Step 2: Prepare the Hummus

1. In a food processor, blend together the chickpeas, tahini, olive oil, lemon juice, minced garlic, and a pinch of salt and pepper.
2. Add water gradually until you reach your desired consistency. Taste and adjust seasoning as needed.

Step 3: Cook the Salmon

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillets on a lined baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Bake for 12-15 minutes until the salmon is cooked through and flakes easily with a fork.

Step 4: Assemble the Bowl

1. In a serving bowl, layer the cooked quinoa as the base.
2. Top with the baked salmon, halved cherry tomatoes, diced cucumber, red onion, and Kalamata olives.
3. Add a generous dollop of hummus on the side and garnish with fresh parsley.

Step 5: Serve and Enjoy

1. Enjoy your Mediterranean Salmon Bowl warm, or let it cool for a refreshing salad option!

Nutritional Information

Here’s a breakdown of the nutritional content per serving:

Nutrient	Amount per Serving
Calories	550
Protein	40g
Carbohydrates	45g
Dietary Fiber	10g
Sugars	3g
Fats	25g

This dish is packed with protein, healthy fats, and fiber, making it a balanced meal option.

Healthier Alternatives for the Recipe

• Swap Salmon for Plant-Based Protein: Use chickpeas or lentils instead of salmon for a vegetarian version.
• Low-Fat Hummus: Replace tahini with Greek yogurt for a lighter hummus option.
• Whole Grain Choices: Opt for whole grain quinoa or brown rice for added fiber and nutrients.

Serving Suggestions

• Add Fresh Greens: Serve with a side of mixed greens or arugula for extra crunch and nutrition.
• Wrap It Up: Use the ingredients to make a wrap using whole-grain tortillas for a portable meal.
• Flavor Boost: Drizzle with additional lemon juice or a sprinkle of feta cheese for added flavor.

Common Mistakes to Avoid

• Overcooking the Salmon: Keep an eye on the salmon while baking; overcooked salmon can become dry. Aim for an internal temperature of 145°F (63°C).
• Not Rinsing Quinoa: Always rinse quinoa before cooking to remove its natural coating, which can taste bitter.
• Skipping Seasoning: Don’t forget to season each component of the bowl to enhance the overall flavor.

Storing Tips for the Recipe

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freezing: While cooked quinoa and salmon can be frozen, it’s best to keep the hummus separate. Store it in small containers for easy thawing.
• Prepping Ahead: Cook quinoa and salmon in advance and assemble the bowls fresh when ready to eat.

Conclusion

The Mediterranean Salmon Bowl with Hummus and Quinoa is a delicious, nutritious, and quick meal option that brings the flavors of the Mediterranean to your table. Try this recipe today and let us know how it turned out! Share your feedback in the comments, and don’t forget to subscribe for more delicious recipes and cooking tips!

FAQs

Can I make this recipe vegan?

Yes! Substitute the salmon with grilled tofu or chickpeas, and use a plant-based yogurt for the hummus.

How can I make this dish gluten-free?

The ingredients listed are naturally gluten-free. Just ensure that any store-bought products like tahini are certified gluten-free.

What can I add for extra flavor?

Consider adding spices such as cumin or smoked paprika to the salmon before baking, or mix herbs like dill or mint into the hummus for a fresh twist.

Is it possible to prepare this bowl in advance?

Absolutely! You can prepare the quinoa, salmon, and hummus ahead of time. Just store them separately and assemble when ready to serve.