Save Pin A vibrant, wholesome bowl featuring fluffy grains, crisp greens, and Mediterranean-inspired toppings. Perfect as a light meal or a nourishing side, this dish bursts with fresh flavors and color.
This recipe quickly became a favorite in my household for its simplicity and deliciousness that even my picky eaters enjoy.
Ingredients
- Grains: 1 cup quinoa (or farro, bulgur, or brown rice), 2 cups water or low-sodium vegetable broth
- Vegetables: 1 cup cherry tomatoes, halved, 1 cup cucumber, diced, 1/2 red onion, thinly sliced, 2 cups mixed greens (arugula, spinach, or romaine), 1/2 cup roasted red peppers, sliced
- Toppings: 1/2 cup Kalamata olives, pitted and halved, 1/2 cup feta cheese, crumbled, 1/4 cup toasted pine nuts
- Dressing: 1/4 cup extra virgin olive oil, 2 tablespoons freshly squeezed lemon juice, 1 garlic clove, minced, 1 teaspoon dried oregano, salt and black pepper, to taste
Instructions
- Step 1:
- Rinse the grains under cold water. In a medium saucepan, combine grains and water (or broth). Bring to a boil, reduce heat, cover, and simmer until tender (about 15 20 minutes for quinoa adjust for other grains). Fluff with a fork and let cool slightly.
- Step 2:
- Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Step 3:
- Arrange the mixed greens in the base of four bowls. Top with cooked grains.
- Step 4:
- Add cherry tomatoes, cucumber, red onion, and roasted red peppers over the grains.
- Step 5:
- Sprinkle with olives, feta cheese, and toasted pine nuts.
- Step 6:
- Drizzle each bowl with the dressing just before serving.
- Step 7:
- Toss gently to combine, or serve layered for a composed presentation.
Save Pin This meal often brings family together around the table on warm evenings and always sparks conversations about travel and Mediterranean cultures.
Required Tools
Medium saucepan, knife and cutting board, small mixing bowl, whisk, serving bowls
Allergen Information
Contains dairy (feta cheese) and tree nuts (pine nuts). Omit or substitute ingredients as needed. Always check ingredient labels for potential allergens.
Nutritional Information
Calories: 390, Total Fat: 21 g, Carbohydrates: 38 g, Protein: 11 g per serving
Save Pin This Mediterranean Grain Bowl is a refreshing and nutritious meal that you can customize endlessly for any occasion.
Questions & Answers
- → What grains can be used in this bowl?
Quinoa, farro, bulgur, or brown rice are all suitable choices. Cook grains until tender before assembling.
- → How can I make this dish vegan?
Simply omit the feta cheese or replace it with a plant-based alternative to keep it vegan-friendly.
- → What dressing ingredients enhance the flavors?
The dressing combines extra virgin olive oil, freshly squeezed lemon juice, minced garlic, dried oregano, salt, and black pepper for a bright, savory finish.
- → Can I add protein to this bowl?
Yes, grilled chicken or chickpeas can be added for extra protein and heartiness.
- → Are there any nut allergies to consider?
This dish contains toasted pine nuts; they can be substituted with almonds or sunflower seeds if needed.
- → What is the best way to serve this bowl?
Serve the components layered or gently tossed in bowls, drizzled with the dressing right before eating for freshness.