Mediterranean Quinoa Bowl with Spinach and Tzatziki Sauce in a Slow Cooker in 20 Minutes
Votes: 1
Time: 20 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 548, total fat 17 G., saturated fats 6 G., proteins 26 G., carbohydrates 76 G., fiber 15 G., cholesterol 23 mg, sodium 989 mg, sugar 9 G.
Calories 548, total fat 17 G., saturated fats 6 G., proteins 26 G., carbohydrates 76 G., fiber 15 G., cholesterol 23 mg, sodium 989 mg, sugar 9 G.
The flavors and aromas of this light quinoa bowl will transport you straight to the Mediterranean coast. Homemade tzatziki sauce, crumbled feta, sweet grape tomatoes, and refreshing lemon are popular ingredients in Greek cuisine that make this dish truly special. Bonus: the bowl cooks in exactly 20 minutes thanks to the wonders of a slow cooker. Using canned chickpeas and store-bought chopped spinach also saves you extra work and reduces prep time. Slow cooker settings and functions may vary depending on the model. Always follow the manufacturer's instructions.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1.5 cups quinoa
- 1 can (425 g) canned chickpeas, rinsed
- 2 cloves garlic, chopped
- 1 package (280 g) frozen chopped spinach
- 3/4 cup plain Greek yogurt
- 2 cucumbers, grated on a coarse grater
- 1 lemon, squeeze the juice from half and cut the other half into 4 wedges
- 2 tbsp chopped fresh dill
- 2 tbsp chopped fresh mint
- 1 tbsp. l. olive oil
- 1 cup grape tomatoes, halved
- 0.5 cup crumbled feta (70 g)
- Special equipment: multicooker with a capacity of 6-8 liters.
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Cooking the dish according to the recipe:
- Place the quinoa in a sieve and rinse under cold water until the water runs clear. Transfer to a 6-8 quart slow cooker. Add the chickpeas, garlic, 1.5 cups of warm water, 1.5 cups of salt, and a pinch of freshly ground black pepper, making sure the quinoa is completely submerged.
- Place frozen spinach on top (it's okay if the spinach isn't completely submerged).
- Following the manufacturer's instructions, close the lid and prepare the multicooker for use. Set the pressure cooker to high pressure for 1 minute (see Note). Once the pressure cooker cycle is complete, follow the manufacturer's instructions and allow the pressure to release naturally. After 5 minutes, follow the manufacturer's instructions to quickly release the pressure and wait for the cycle to complete (this will take an additional 30 seconds). Being careful not to burn yourself with residual steam, open and remove the lid.
- While the quinoa is cooking, in a medium bowl, combine the yogurt, grated cucumber, lemon juice, dill, mint, olive oil, a good pinch of salt, and some freshly ground black pepper, mixing until evenly distributed. Season with salt and black pepper to taste. Set aside until ready to serve.
- Toss the quinoa mixture to evenly distribute the chickpeas and spinach. Divide among 4 bowls, top with grape tomatoes and feta, drizzle with tzatziki sauce, and serve with lemon wedges.
Author of the recipe - Amanda Neal – Menu Developer
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