Mediterranean Grain Bowl
This colorful grain bowl features quinoa or farro, roasted or fresh veggies, chickpeas, olives, feta, and a creamy lemon-tahini dressing. It’s fresh, filling, nutrient-packed, and easy to adapt to your preferences.
Total Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Serves: 4
Ingredients
For the Grain Bowl:
1 cup quinoa, farro, bulgur, or couscous (uncooked)
1½ cups cooked chickpeas (or 1 can, drained and rinsed)
1 cup cherry tomatoes, halved
1 small cucumber, diced
½ cup kalamata olives, halved
½ cup feta cheese, crumbled
¼ red onion, thinly sliced (optional)
½ cup fresh parsley or mint, chopped
Optional toppings: avocado slices, pickled onions, sun-dried tomatoes
For the Lemon Tahini Dressing:
¼ cup tahini
2 tbsp lemon juice
1 tbsp olive oil
1–2 tbsp water (to thin)
1 small garlic clove, grated
Salt and pepper, to taste
Instructions
1. Cook the Grain:
Cook your chosen grain according to package instructions.
(e.g., quinoa: 1 cup quinoa + 2 cups water; bring to a boil, simmer 15 min)
2. Prepare the Dressing:
Whisk together tahini, lemon juice, olive oil, garlic, salt, and pepper.
Add water slowly until you get a creamy but pourable texture.
3. Assemble the Bowl:
Divide the cooked grains among 4 bowls.
Top each with chickpeas, tomatoes, cucumber, olives, onion, feta, and herbs.
4. Dress & Serve:
Drizzle with tahini dressing.
Garnish with extra herbs, lemon zest, or a drizzle of olive oil if desired.
Notes & Tips
Add grilled chicken, salmon, shrimp, or falafel for extra protein.
Use roasted vegetables like zucchini, bell peppers, or sweet potato for a heartier version.
Great for meal prep; keep dressing separate until serving.
Frequently asked questions FAQs
Q: Can I make it vegan?
A: Yes! Omit the feta or use plant-based feta.
Q: What grain works best?
A: Quinoa for gluten-free, farro for a chewy texture, or bulgur for quick cooking.
Q: How long does it keep?
A: Store undressed bowls up to 4 days in the fridge. Add dressing before serving.
Q: Is it served hot or cold?
A: Either! It’s usually served chilled or room temperature.
Nutrition Information
Calories: 300kacl
Protein: 14g
Fat: 22g
Carbs: 42g
Fiber: 8g
Sodium: 420mg