Mediterranean Grain Bowl (Printable)
Wholesome grains, crisp veggies, feta, and lemon-herb dressing in a vibrant Mediterranean-inspired bowl.
# What You'll 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 tbsp fresh parsley, chopped
→ Lemon-Herb Dressing
12 - 3 tbsp extra-virgin olive oil
13 - Juice of 1 lemon
14 - 1 garlic clove, finely minced
15 - 1/2 tsp dried oregano
16 - 1/4 tsp sea salt
17 - 1/4 tsp black pepper
# Directions:
01 - In a medium saucepan, bring water or vegetable broth to a rolling boil. Add farro or quinoa, reduce heat to low, cover tightly, and simmer until grains are tender and liquid is absorbed — farro requires approximately 25 minutes, quinoa approximately 15 minutes. Drain any remaining liquid and fluff gently with a fork. Allow to cool slightly before assembling.
02 - While the grains simmer, halve the cherry tomatoes, dice the cucumber and red bell pepper into uniform pieces, and slice the red onion into thin strips. Set all prepped vegetables aside.
03 - In a small mixing bowl, combine the extra-virgin olive oil, freshly squeezed lemon juice, minced garlic, dried oregano, sea salt, and black pepper. Whisk vigorously until the dressing is well emulsified.
04 - Divide the cooked grains evenly among four serving bowls. Layer spinach or arugula along one side of each bowl, then arrange chickpeas, cherry tomatoes, cucumber, red bell pepper, and red onion in sections over and beside the grains.
05 - Scatter crumbled feta cheese, halved Kalamata olives, and chopped fresh parsley over each bowl. Drizzle generously with the lemon-herb dressing. Serve immediately at room temperature, or refrigerate briefly for a chilled preparation.
# Expert Tips:
01 -
- It assembles mostly while the grains cook so your active effort is barely ten minutes.
- The lemon herb dressing doubles as a marinade for chicken or fish if you want leftovers to feel new the next day.
02 -
- Do not dress the entire batch if you plan to store leftovers because the greens will collapse into a soggy mess by the next day.
- Under-seasoned dressing is the most common reason a grain bowl tastes bland so always taste before pouring.
03 -
- Toast the dry farro in the saucepan for two minutes before adding liquid and you will unlock a deeper nuttier flavor with zero extra effort.
- Let the grains absorb the dressing for five minutes before eating because that brief rest turns a good bowl into one people ask you to make again.