Description
This Mediterranean Grain Bowl is a vibrant and nutritious meal featuring wholesome grains like quinoa or farro, fresh and crisp vegetables, protein-rich chickpeas, tangy feta cheese, Kalamata olives, and a zesty lemon herb dressing. Perfect for a healthy lunch or dinner, it is easy to prepare, customizable, and can be enjoyed immediately or chilled for enhanced flavors.
Ingredients
Main Ingredients
- 2 cups cooked quinoa or farro
- 1 cup chickpeas, drained and rinsed
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ cup diced red onion
- ½ cup Kalamata olives, sliced
- ½ cup crumbled feta cheese
- ¼ cup chopped parsley
Dressing
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- Salt and black pepper, to taste
Instructions
- Combine ingredients: In a large bowl, mix together the cooked quinoa or farro, chickpeas, cucumber, cherry tomatoes, red onion, Kalamata olives, crumbled feta cheese, and chopped parsley to evenly distribute all components.
- Prepare the dressing: In a small bowl, whisk together the olive oil, fresh lemon juice, Dijon mustard, dried oregano, salt, and black pepper until well emulsified to create a bright and flavorful dressing.
- Dress the bowl: Pour the prepared dressing over the grain and vegetable mixture, then toss gently to coat everything evenly without crushing the ingredients.
- Chill and serve: Optionally, chill the grain bowl in the refrigerator for 15 minutes to let the flavors meld before serving, or enjoy immediately for a fresh taste.
Notes
- You can substitute quinoa or farro with brown rice for a different grain texture and flavor.
- For added protein, grilled chicken can be mixed into the bowl.
- This dish keeps well in the refrigerator for up to 4 days, making it ideal for meal prep.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Mediterranean
