Lunch

By genfom.com

Air Fryer Mediterranean Veggie Bowls

Description:
These air fryer Mediterranean veggie bowls are a vibrant and healthy meal packed with roasted vegetables, quinoa, and classic Mediterranean flavors like feta and olives. Drizzled with tahini sauce, they’re perfect for a quick and satisfying dish.


Preparation Time:

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Serves: 4 people


Ingredients:

For the Vegetables:

  • 1 zucchini, sliced into half-moons
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup cherry tomatoes
  • ½ red onion, sliced
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • Salt and black pepper to taste

For the Bowl:

  • 2 cups cooked quinoa or couscous
  • ½ cup crumbled feta cheese
  • ¼ cup sliced olives
  • 2 tbsp tahini sauce

Optional Garnish:

  • Fresh parsley
  • Lemon wedges

Instructions:

  1. Prepare the Vegetables:
    • In a bowl, toss the zucchini, bell peppers, cherry tomatoes, and red onion with olive oil, oregano, garlic powder, salt, and pepper until evenly coated.
  2. Preheat the Air Fryer:
    • Set the air fryer to 375°F (190°C) and preheat for 3 minutes.
  3. Roast the Vegetables:
    • Place the vegetables in the air fryer basket in a single layer. Air fry for 12-15 minutes, shaking the basket halfway through, until tender and slightly charred.
  4. Assemble the Bowls:
    • Divide the cooked quinoa among four bowls. Top with the roasted vegetables, crumbled feta, and olives.
  5. Add the Sauce:
    • Drizzle with tahini sauce and garnish with fresh parsley and lemon wedges.

Nutritional Information (Per Serving):

  • Calories: 280
  • Protein: 8g
  • Carbohydrates: 25g
  • Fat: 15g
  • Fiber: 5g
  • Sugar: 6g

Notes:

  • Substitute quinoa with rice, bulgur, or farro for variety.
  • Add grilled chicken or chickpeas for extra protein.
  • Store leftovers in an airtight container and reheat in the air fryer for a few minutes.

Enjoy this vibrant and healthy air fryer Mediterranean veggie bowl—a perfect combination of flavors and textures! 🥗✨

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