Mediterranean Nourish Bowl

By Dani Potts | July 30, 2024

Total Time: 40 Minutes   Servings: 4

INGREDIENTS

  • 1 medium eggplant, cut into small cubes
  • 3 ½ tablespoon olive oil
  • 1 teaspoon sea salt
  • 1 (15 oz.) can chickpeas, drained and rinsed
  • 3 cups of cooked quinoa or yellow rice
  • 1 pint cherry tomatoes
  • 1 medium cucumber, cubed
  • 1 small green bell pepper, cut into squares
  • 3 tablespoon lemon juice

Dressing:

  • ⅓ cup tahini
  • 2-3 tablespoon lemon juice
  • ¼ teaspoon sea salt
  • ¼ cup water

INSTRUCTIONS

  1. Preheat oven to 425 degrees F and line a baking sheet with parchment paper. 
  2. Place eggplant on one side and the chickpeas on the other side of the baking sheet. Add one tablespoon olive oil on the eggplants and one tablespoon olive oil on the chickpeas. Sprinkle the eggplant and chickpeas with sea salt and toss each separately to coat. Bake for 20-25 minutes until the eggplant and chickpeas are golden brown. 
  3. To a large mixing bowl, add tomatoes, cucumber, green bell pepper, 3 tablespoon of lemon juice, the remaining olive oil and sea salt. Divide into four bowls for serving. 
  4. In a small mixing bowl mix the ingredients for the dressing until thick. (Leftover sauce is great on veggies, grains, and proteins.)
  5. Divide the quinoa, eggplant, chickpeas, and salad between bowls and drizzle each with tahini dressing. Enjoy!  

Credit: https://minimalistbaker.com/easy-mediterranean-inspired-nourish-bowls/#wprm-recipe-container-113325

BENEFITS

This is a diabetes-friendly recipe with paying special attention to chickpeas! Chickpeas are high in fiber which makes you feel fuller faster and will not raise blood sugar. Additionally, chickpeas are a part of the soluble fiber family. Soluble fiber is great because it slows down the digestion of carbohydrates, allowing you to digest more carbs and attaches to the extra cholesterol, fat and sugar to help move it through your system. Give chickpeas a go and your body will thank you!