As we wade into warmer weather with sunny spring and summer days ahead, making a healthy and easy lunch that requires less cooking should be a breeze.
"Good Morning America" Food is taking the legwork out of lunch prep and sharing delicious meal ideas that can be prepped in the morning or made ahead to easily pack for the office or a day off.
Rena Awada, a mother of five and founder of Healthyfitnessmeals, shared this easy protein-packed grain and veggie bowl with hummus that's both fresh and filling.
Just one grain in the dish -- the quinoa -- needs to be cooked and chilled, but can be made in a big batch at the start of the week and used in various other recipes.
This delicious vegetarian recipe is nutritious and full of flavor. Plus, it's easy to make with no cooking needed and comes together in nearly 20 minutes.
Ingredients
1 cucumber diced
2 cups cherry tomatoes halved
A small bunch of parsley chopped
4 spring onions thinly sliced
1 small red onion sliced
4 tablespoons Greek yogurt
2 cups cooked quinoa
2 tablespoons olive oil
3 tablespoons red wine vinegar
Sea salt and freshly ground black pepper, to taste
For the homemade hummus
1 15-ounce chickpeas can, rinsed and drained
1 garlic cloves
2 tablespoons olive oil
2-3 tablespoons water
2 tablespoons fresh lemon juice
1 tablespoon tahini, optional
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika plus more to sprinkle
Sea salt and freshly ground black pepper, to taste
Instructions
Place all hummus ingredients into a food processor and pulse until smooth.
Divide the cooked quinoa among four bowls, then add cucumbers, tomatoes, onions, a spoonful of yogurt and a dollop of hummus.
Sprinkle with smoked paprika, sea salt, freshly ground black pepper and add a drizzle of olive oil and vinegar. Enjoy!
Editor's note: This story was originally published on June 7, 2021.