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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.

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)

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

Find it online: https://thefamilycooking.com/mediterranean-grain-bowl-recipe/