Mediterranean Grain Bowls
Description:
Mediterranean Grain Bowls are wholesome, vibrant, and loaded with fresh vegetables, protein-rich chickpeas or grilled chicken, creamy hummus or tzatziki, and a base of hearty grains like quinoa or farro. A drizzle of lemon-herb dressing ties it all together.
Time:
Prep: 20 minutes
Cook: 20 minutes
Total: 40 minutes
Servings: 4
Ingredients:
For the Bowl:
1 cup cooked quinoa, farro, or brown rice
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1 cp canned chickpeas, drained and rinsed (or grilled chicken)
1/4 cup Kalamata olives, pitted and halved
1/2 cup crumbled feta cheese (optional)
1/2 avocado, sliced (optional)
1/2 cup hummus or tzatziki
Fresh parsley or mint for garnish
Lemon-Herb Dressing:
1/4 cup extra virgin olive oil
2 tbsp lemon juice
1 clove garlic, minced
1 tsp dried oregano
Salt and pepper to taste
Instructions:
Cook the grains: Prepare quinoa, farro, or brown rice according to package instructions. Let cool slightly.
Prepare the dressing: Whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
Assemble the bowls:
Divide the grains into 4 bowls.
Top each with chickpeas (or grilled chicken), tomatoes, cucumber, onion, olives, and feta.
Add a dollop of hummus or tzatziki and avocado slices (if using).
Drizzle with dressing and sprinkle with fresh herbs.
Nutritional Info (Per Serving, w/ chickpeas & quinoa):
Calories: ~450
Protein: 15g
Carbs: 50g
Fiber: 10g
Fat: 22g
FAQs:
Q: Can I make this vegan?
A: Yes! Use chickpeas, skip the feta, and choose hummus instead of tzatziki.
Q: How long does it last in the fridge?
A: Up to 4 days (keep dressing separate until ready to serve).
Q: Can I meal prep it?
A: Absolutely. Store components separately and assemble jus
t before eating.