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Savory Mediterranean Grain Bowl - A Colorful and Nutritious Lunch

This Savory Mediterranean Grain Bowl is a vibrant, nutritious meal packed with flavor and texture. Perfect for lunch, it combines wholesome grains, fresh vegetables, and a zesty dressing that will leave you feeling satisfied and energized.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 350
Ingredients Method Notes

Ingredients
  

For the Grain Bowl
  • 1 cup quinoa rinsed and drained
  • 2 cups vegetable broth or water
  • 1 cup chickpeas cooked or canned, drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1 medium cucumber diced
  • 1 cup spinach fresh
  • 1/2 cup feta cheese crumbled
  • 1/4 cup black olives sliced
  • 1 tablespoon olive oil for drizzling
For the Dressing
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice freshly squeezed
  • 1 clove garlic minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Method
 

Prepare the Grains
  1. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat.
  2. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
  3. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
Prepare the Dressing
  1. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined.
Assemble the Bowl
  1. In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, and spinach.
  2. Drizzle the dressing over the grain mixture and toss gently to combine.
  3. Top with crumbled feta cheese and sliced black olives. Drizzle with additional olive oil if desired.
  4. Serve immediately or store in the refrigerator for up to 2 days.

Notes

This grain bowl is versatile; feel free to add any of your favorite vegetables or proteins. You can also substitute the quinoa with brown rice or farro for a different texture. For added flavor, consider toasting the quinoa in the saucepan for a few minutes before adding the broth.