Description
A foolproof, assembly-style Mediterranean grain bowl recipe designed for busy weeknights. These colorful, nutritious bowls stay fresh for up to 5 days and are fully customizable for various diets.
Ingredients
Scale
- 1 cup dry quinoa (or farro/barley)
- 2 cups water or low-sodium vegetable broth
- 2 cans (400g each) chickpeas, rinsed and drained
- 1 cup dry lentils (optional, for double protein)
- 1 large cucumber, diced
- 1 pint cherry tomatoes, halved or quartered
- 1 medium red onion, thinly sliced
- ½ cup Kalamata olives, pitted and halved
- 1 jar (14oz) artichoke hearts, quartered
- 1 cup feta cheese, crumbled
- ¼ cup extra virgin olive oil
- ¼ cup fresh lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon honey or maple syrup
- Salt and black pepper to taste
- Fresh parsley or mint (optional)
Instructions
- Rinse the quinoa in a fine-mesh strainer under cold water to remove bitter saponin.
- In a medium saucepan, combine quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
- Remove from heat and let sit covered for 10 minutes, then fluff with a fork. Set aside to cool completely.
- While the grain cooks, prep the vegetables: dice cucumber, halve tomatoes, slice onion, halve olives, and quarter artichoke hearts.
- In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, dried oregano, honey, salt, and pepper until emulsified.
- Rinse and drain chickpeas, then pat them dry with a paper towel.
- Assemble bowls by placing a layer of cooled grain at the bottom of containers, followed by chickpeas, then arranged vegetables, and topped with feta.
- Store the dressing in a separate container. Do not pour over the bowls until ready to eat to prevent sogginess.
- Refrigerate in airtight containers for up to 5 days.
Notes
Cool the grain completely before assembling to prevent wilting the vegetables. Keep the dressing separate until serving to maintain texture. Rinse quinoa thoroughly to avoid bitterness. For a vegan version, omit feta and use nutritional yeast or vegan alternative.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6
- Sodium: 600
- Fat: 18
- Saturated Fat: 4
- Carbohydrates: 55
- Fiber: 8
- Protein: 15
Keywords: Mediterranean diet, grain bowls, meal prep, healthy lunch, quinoa bowl, vegetarian meal prep, easy dinner, gluten-free options