Mediterranean Grain Bowl (Print Page)
Wholesome grains, crisp veggies, feta, and zesty lemon-herb dressing in a vibrant Mediterranean-style bowl.
# What You Need:
→ Grains
01 - 1 cup uncooked farro or quinoa
02 - 2 cups water or vegetable broth
→ Vegetables
03 - 1 cup cherry tomatoes, halved
04 - 1 cucumber, diced
05 - 1 red bell pepper, diced
06 - 1/4 cup red onion, finely sliced
07 - 1 cup baby spinach or arugula
→ Protein & Cheese
08 - 1 cup canned chickpeas, drained and rinsed
09 - 1/2 cup crumbled feta cheese
→ Toppings
10 - 1/4 cup pitted Kalamata olives, halved
11 - 2 tablespoons fresh parsley, chopped
→ Lemon-Herb Dressing
12 - 3 tablespoons extra-virgin olive oil
13 - Juice of 1 lemon
14 - 1 garlic clove, finely minced
15 - 1/2 teaspoon dried oregano
16 - 1/4 teaspoon sea salt
17 - 1/4 teaspoon black pepper
# Directions:
01 - In a medium saucepan, bring water or vegetable broth to a boil. Add the farro or quinoa, reduce heat to low, cover, and simmer until tender (farro: 25 minutes, quinoa: 15 minutes). Drain any excess liquid and fluff with a fork. Set aside to cool slightly.
02 - While the grains cook, halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely slice the red onion. Set aside.
03 - In a small bowl, whisk together the extra-virgin olive oil, lemon juice, minced garlic, dried oregano, sea salt, and black pepper until well combined.
04 - Divide the cooked grains among four bowls. Arrange spinach or arugula on one side, then top with chickpeas, cherry tomatoes, cucumber, bell pepper, and red onion.
05 - Sprinkle each bowl with crumbled feta cheese, Kalamata olives, and chopped parsley. Drizzle generously with the lemon-herb dressing. Serve immediately or chill for a cold grain bowl.
# Expert Tips:
01 -
- The lemon herb dressing ties everything together with a brightness that makes each bite feel alive.
- It is endlessly adaptable based on whatever vegetables are sitting in your fridge.
- You get a complete, satisfying meal without turning on the oven.
02 -
- Do not skip rinsing the chickpeas, the liquid in the can tastes metallic and will throw off the whole bowl.
- Letting the dressing sit for ten minutes before serving allows the garlic to mellow and the flavors to marry.
- Leftovers will keep for about two days but the greens will wilt, so store them separately if you plan ahead.
03 -
- Toasting the chickpeas in a dry skillet for five minutes with a pinch of cumin transforms them from a canned afterthought into something genuinely exciting.
- A final squeeze of lemon juice right before eating wakes up every flavor on the plate.