Mediterranean Grain Bowl (Printable View)
Wholesome grains, crisp vegetables, tangy feta, and lemon-herb dressing inspired by Mediterranean flavors.
# What You’ll 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, thinly 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
# Cooking Steps:
01 - In a medium saucepan, bring water or vegetable broth to a rolling boil. Add farro or quinoa, reduce heat to low, cover tightly, and simmer until grains are tender and liquid is absorbed (farro: 25 minutes, quinoa: 15 minutes). Drain any remaining liquid and fluff gently with a fork. Allow 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. Set all prepped vegetables aside.
03 - In a small mixing bowl, whisk together the extra-virgin olive oil, fresh lemon juice, minced garlic, dried oregano, sea salt, and black pepper until fully emulsified and smooth.
04 - Divide the cooked grains evenly among four serving bowls. Layer spinach or arugula alongside the grains, then arrange chickpeas, cherry tomatoes, cucumber, red bell pepper, and red onion in sections over each bowl.
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 chill briefly for a cold serving.
# Expert Tips:
01 -
- It is the rare weeknight meal that feels like you ordered it at a cafe with cloth napkins and a chalkboard menu.
- The lemon herb dressing alone is worth making, and you will want to put it on everything from salads to roasted potatoes.
02 -
- Do not dress the bowls if you plan to save leftovers, because the greens will wilt into a sad puddle overnight.
- Letting the farro cool for ten minutes before assembly prevents the feta from melting into an unappetizing smear.
03 -
- Toasting the farro in a dry pan for two minutes before boiling adds a deep nutty flavor that makes people ask what your secret is.
- A pinch of sumac sprinkled on top right before serving gives a tangy brightness that transforms the whole bowl.