Mediterranean Grain Bowl (Printer-friendly)
Wholesome grains, crisp vegetables, tangy feta, and zesty lemon-herb dressing in a vibrant Mediterranean-inspired bowl.
# What You 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
# How to Make It:
01 - In a medium saucepan, bring 2 cups water or vegetable broth to a rolling boil. Add 1 cup 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 excess liquid and fluff gently with a fork. Allow grains 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. Wash and pat dry the baby spinach or arugula. Set all prepared vegetables aside.
03 - In a small mixing bowl, whisk together 3 tbsp extra-virgin olive oil, fresh lemon juice, 1 minced garlic clove, 1/2 tsp dried oregano, 1/4 tsp sea salt, and 1/4 tsp black pepper until the dressing is well emulsified. Taste and adjust seasoning as desired.
04 - Divide the cooked grains evenly among four serving bowls. Layer fresh spinach or arugula alongside the grains, then arrange chickpeas, halved cherry tomatoes, diced cucumber, bell pepper, and sliced red onion in sections over each bowl for an appealing presentation.
05 - Scatter crumbled feta cheese, halved Kalamata olives, and chopped fresh parsley over each assembled bowl. Drizzle generously with the lemon-herb dressing. Serve immediately at room temperature, or refrigerate briefly for a chilled preparation.
# Expert Tips:
01 -
- It comes together in under an hour with zero cooking stress and maximum flavor payoff.
- The lemon herb dressing pulls everything together like magic and tastes better than anything store bought.
- Leftovers actually improve overnight, making it the rare grain bowl that excites you on day two.
02 -
- Do not skip rinsing the chickpeas thoroughly, as the liquid in the can tastes metallic and will ruin the fresh flavors you just built.
- Letting the grains cool slightly before assembling prevents the spinach from wilting into a sad puddle at the bottom of the bowl.
03 -
- Toasting the dry farro in the saucepan for two minutes before adding liquid adds a deeply nutty aroma that elevates the entire bowl with almost zero extra effort.
- Crumble the feta directly over the warm grains so it softens slightly and creates tiny creamy pockets throughout the bowl.