Our Mediterranean Immune Boosting Protein Bowl is a meal that is not only delicious, but is packed with vitamins and nutrients to keep you healthy. Like most everyone this week, we were thinking of what we could make with what we already had in our homes. Then we researched which foods were the most nutrient dense and specifically good for your immune system (let’s be honest, we could all benefit from an immune system boost right about now). Turns out a red pepper has more Vitamin C than an orange, and shellfish are loaded with zinc! Garlic and turmeric are also found on the list of top 15 immune boosting foods and for us, we both had those things already in our kitchens!! To fill out the bowl we cooked some quinoa in chicken broth and made a lemon vinaigrette kale salad. There are a lot of individual components to this dish that have to be made separately, however, some can be done ahead of time to help with the prep. It also enables you to customize the bowl however you want, using what you have on hand. Marisa didn’t have feta so she used goat cheese and rice, farro, or lentils could be substituted for the quinoa if needed. All in all this was a meal that not only tasted great, with bright fresh flavors, but was also good for you!
Mediterranean Immune Boosting Protein Bowl
Equipment
- sheet pans
- microplane
Ingredients
- 8 oz kale julienned or chopped
- 1 lemon zeste and juices (about 1/4 cup)
- 1/4 cup champagne vinegar
- 1/2 cup olive oil
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- 1 tsp salt
- 1/2 tsp pepper
- 1 shallot sliced thin
- 15 oz garbanzo beans drained and rinsed
- 1/2 Tbls olive oil
- 1/4 tsp turmeric
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 2 cups chicken broth
- 1 cup quinoa
- 2 Tbls olive oil
- 2 cloves garlic minced
- 1 tsp dried oregano
- 1/4 tsp hot pepper flakes
- 1 tsp salt
- 1/2 tsp pepper
- 1 lb. shrimp cleaned and shelled
- 1 red pepper cut in strips
- 1/2 pint cherry tomatoes halved
- 4 oz. feta cheese
Instructions
1. Place kale in a large bowl. In a small bowl or measuring cup, add the juice of one lemon (save the zest for later use in the shrimp marinade), vinegar, olive oil, Dijon mustard, oregano, salt and pepper. Whisk together and then add the shallots. Pour into the kale about 1/3 of the vinaigrette and with your fingers massage the vinaigrette into kale. This will take about 3 or 4 minutes and the kale will soften more as it rests. Set aside.
2. Preheat oven to 400 degrees. Place a dry towel on top of a small sheet pan. Rinse and drain the garbanzo beans and then pour them onto the dry towel. Try to dry them off by moving them around on the towel and blotting the moisture from the beans. When they are dry, remove the towel and place directly onto the pan. Drizzle over the olive oil, mix with hands, and place in oven for for about 25 minutes. Shaking half way through.
3. Rinse the quinoa. In a medium saucepan, add chicken broth and rinsed quinoa. Bring to a boil over medium high heat, reduce heat to a simmer, and cook uncovered for about 20 minutes or until most of the liquid is absorbed. Move off the heat and cover for 5 minutes.
4. In a medium bowl, mix olive oil, lemon zest, garlic, oregano, hot pepper flakes, salt and pepper. Toss red peppers in marinade and then lift out and place onto large baking sheet. Then using rest of marinade, place shrimp and toss. Place onto baking sheet with the peppers. Roast in 400 degree oven for 10 to 13 minutes with the garbanzo beans. When placing in oven give the beans a shake. Remove both the beans and the shrimp. Set shrimp and peppers aside. Place the garbanzo beans in a bowl and toss with the seasonings.
5. Halve tomatoes and crumble feta or goat cheese. Set aside.
6. Into four serving bowls, divide kale. On top of kale, divide and place the shrimp, quinoa, garbanzo beans, roasted red peppers, tomatoes, and feta. Drizzle on the lemon shallot dressing.
Nutrition
