Mediterranean Grain Bowl Recipe

Why You’ll Love This Recipe

This Mediterranean Grain Bowl is a flavor-packed, nutrient-dense meal that’s easy to make and full of variety. The combination of wholesome grains like quinoa or farro, crunchy veggies, creamy hummus, and tangy feta cheese gives you the perfect balance of textures and flavors. Plus, it’s customizable to suit your dietary preferences—whether you prefer a vegan version, want to add more protein, or enjoy extra toppings, this dish can be easily adapted to your taste. It’s healthy, vibrant, and perfect for meal prep!

Ingredients

For the grain bowl:

• 1 cup cooked quinoa, farro, or brown rice (or any whole grain of your choice)
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled (optional, or use a plant-based alternative)
• 1/4 cup hummus (store-bought or homemade)
• Fresh parsley or basil for garnish (optional)

For the dressing:

• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 teaspoon honey or maple syrup (optional, for sweetness)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Cook the grain:
   Cook your choice of grain (quinoa, farro, or brown rice) according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly.
2. Prepare the vegetables:
   While the grain is cooking, dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the olives. Set aside.
3. Make the dressing:
   In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, salt, and pepper. Add a teaspoon of honey or maple syrup if you prefer a touch of sweetness in the dressing. Set aside.
4. Assemble the grain bowl:
   Divide the cooked grain between serving bowls. Top with the diced cucumber, cherry tomatoes, red onion, olives, and crumbled feta cheese (if using). Add a spoonful of hummus to each bowl.
5. Drizzle with dressing:
   Pour the dressing evenly over the bowls and toss gently to combine all the ingredients.
6. Garnish and serve:
   Garnish with fresh parsley or basil for extra flavor and color. Serve immediately, or refrigerate for later use.

Servings and Timing

• Servings: 2
• Total time: 25 minutes

Variations

• Vegan Version: Omit the feta cheese and use a dairy-free hummus to make the bowl completely vegan. You can also add some roasted chickpeas for extra protein.
• Grilled Protein: Add grilled chicken, lamb, or shrimp for a protein-packed version of this dish.
• Add More Vegetables: You can add roasted vegetables like bell peppers, zucchini, or eggplant for more variety and flavor.
• Spicy Option: Add a sprinkle of red pepper flakes or a drizzle of spicy harissa sauce for a kick of heat.
• Crispy Tofu or Tempeh: For a plant-based protein boost, add crispy tofu or tempeh cubes to the bowl.

Storage/Reheating

• Storage: Store leftover grain bowls in an airtight container in the fridge for up to 2 days. The grains and vegetables will hold up well, but the hummus and dressing may lose some freshness. Keep the dressing separate if you plan to store leftovers.
• Freezing: It’s not ideal to freeze the entire bowl, as the vegetables and hummus don’t freeze well. However, you can freeze the grains for up to 1 month and reheat them when ready to assemble your bowl.
• Reheating: To reheat, microwave the grain and vegetables (without the hummus and dressing) for 1-2 minutes until warmed through. Add the hummus and dressing after reheating.

FAQs

1. Can I use a different grain besides quinoa or farro?

Yes! You can substitute the quinoa or farro with other grains like bulgur, couscous, rice, or barley. Each grain has a slightly different texture, but all will work great in this dish.

2. Can I use a different type of cheese?

Yes! If you don’t like feta, you can substitute it with goat cheese, ricotta, or a plant-based cheese alternative. Parmesan or pecorino would also work well.

3. Can I make this grain bowl ahead of time for meal prep?

Yes, you can prepare the grain bowl ahead of time. Assemble the grains and vegetables, and store them in individual containers in the fridge. Add the dressing, hummus, and fresh herbs just before serving.

4. Can I add more protein to this bowl?

Absolutely! Grilled chicken, shrimp, or lamb are great protein options for this dish. You can also add grilled or roasted chickpeas, tofu, or tempeh for a plant-based protein boost.

5. Can I use a different type of dressing?

Yes! You can use a tahini-based dressing, a yogurt dressing, or a balsamic vinaigrette instead of the lemon-oregano dressing. Just keep in mind that it will change the flavor profile slightly.

6. How can I make this grain bowl spicier?

For a spicier version, add a drizzle of hot sauce, sprinkle red pepper flakes, or add a few slices of jalapeño or chili peppers on top.

7. Can I use canned olives?

Yes, canned olives work just fine for this dish. Just make sure to drain and rinse them before adding them to the bowl.

8. Can I add nuts or seeds to this grain bowl?

Yes! You can add a handful of toasted almonds, sunflower seeds, or pumpkin seeds for added crunch and healthy fats.

9. Can I serve this bowl warm?

Yes, this grain bowl can be served warm or cold, depending on your preference. If you prefer it warm, simply heat the grains before assembling the bowl.

10. Can I use dried herbs instead of fresh?

Yes, you can use dried herbs, such as dried oregano or basil, in place of fresh. Just use about half the amount of dried herbs compared to fresh, as dried herbs have a more concentrated flavor.

Conclusion

This Mediterranean Grain Bowl is a delicious, healthy, and customizable dish that’s full of fresh ingredients and vibrant flavors. Packed with protein, healthy fats, and fiber, it’s a filling meal that can be enjoyed for lunch, dinner, or even meal prep. The Mediterranean-inspired flavors of olive oil, lemon, hummus, and fresh vegetables come together in perfect harmony. Whether you enjoy it as is or add your favorite proteins and toppings, this grain bowl will quickly become a go-to recipe for any meal!

Mediterranean Grain Bowl Recipe

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The Mediterranean Grain Bowl is a healthy, vibrant, and customizable meal packed with wholesome grains, colorful vegetables, and flavorful toppings. Perfect for lunch, dinner, or meal prep, this dish combines a balance of protein, healthy fats, and fiber for a nourishing and satisfying meal.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 2 servings
• Category: Lunch, Dinner, Meal Prep
• Method: No-bake, Stovetop
• Cuisine: Mediterranean

Ingredients

1. 1 cup cooked quinoa, farro, or brown rice (or any whole grain of your choice)
2. 1/2 cucumber, diced
3. 1/2 cup cherry tomatoes, halved
4. 1/4 red onion, thinly sliced
5. 1/4 cup Kalamata olives, pitted and sliced
6. 1/4 cup feta cheese, crumbled (optional, or use a plant-based alternative)
7. 1/4 cup hummus (store-bought or homemade)
8. Fresh parsley or basil for garnish (optional)

• For the dressing:
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 teaspoon honey or maple syrup (optional, for sweetness)

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Instructions

Cook your choice of grain (quinoa, farro, or brown rice) according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly.

1. While the grain is cooking, dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the olives. Set aside.
2. In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, salt, and pepper. Add a teaspoon of honey or maple syrup if you prefer a touch of sweetness in the dressing. Set aside.
3. Divide the cooked grain between serving bowls. Top with the diced cucumber, cherry tomatoes, red onion, olives, and crumbled feta cheese (if using). Add a spoonful of hummus to each bowl.
4. Pour the dressing evenly over the bowls and toss gently to combine all the ingredients.
5. Garnish with fresh parsley or basil for extra flavor and color. Serve immediately, or refrigerate for later use.

Notes

1. For a vegan version, omit the feta cheese and use a dairy-free hummus. You can add roasted chickpeas for extra protein.
2. For added protein, grilled chicken, lamb, or shrimp make great additions to this grain bowl.
3. Spicy lovers can drizzle hot sauce or sprinkle red pepper flakes for a kick.
4. If you prefer warm grains, simply heat the cooked grains before assembling the bowl.

Nutrition

• Serving Size: 1 serving
• Calories: 450
• Sugar: 6g
• Sodium: 550mg
• Fat: 19g
• Saturated Fat: 3g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 60g
• Fiber: 10g
• Protein: 12g
• Cholesterol: 15mg