Discover the vibrant flavors of the Mediterranean with this delicious Mediterranean grain bowl delight! Packed with nutritious ingredients like quinoa, fresh veggies, and topped with feta and olives, this recipe is perfect for a healthy meal. Easy to prepare in just 40 minutes, it’s a great option for lunch or dinner. Click to explore the full recipe and savor the taste of the Mediterranean in your kitchen today!
1 cup quinoa or farro, thoroughly rinsed
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1 cup assorted bell peppers (red, yellow, or orange), diced
1 cup cooked chickpeas (drained if canned, or boiled)
1/2 cup crumbled feta cheese
1/4 cup kalamata olives, pitted and sliced
2 tablespoons extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 teaspoon dried oregano
Salt and freshly cracked pepper to taste
Fresh parsley or mint leaves, chopped for garnish
![To create a tasty Mediterranean grain bowl, gather these key ingredients: - 1 cup quinoa or farro, thoroughly rinsed - 2 cups water or vegetable broth - 1 cup cherry tomatoes, halved - 1 medium cucumber, diced - 1 cup assorted bell peppers (red, yellow, or orange), diced - 1 cup cooked chickpeas (drained if canned or boiled) - 1/2 cup crumbled feta cheese - 1/4 cup kalamata olives, pitted and sliced - 2 tablespoons extra virgin olive oil - 2 tablespoons freshly squeezed lemon juice - 1 teaspoon dried oregano - Salt and freshly cracked pepper to taste - Fresh parsley or mint leaves, chopped for garnish You can add some optional ingredients to make your bowl even better: - Avocado for creaminess - Spinach or kale for extra greens - Red onion for a sharp bite - Artichoke hearts for a unique taste - Roasted nuts or seeds for crunch Each ingredient has its benefits: - Quinoa or farro: These grains provide protein and fiber. - Cherry tomatoes: They are rich in vitamins A and C. - Cucumber: This veggie hydrates and offers vitamins. - Bell peppers: They add color and are high in antioxidants. - Chickpeas: They are a great source of plant-based protein. - Feta cheese: This cheese adds flavor and calcium. - Kalamata olives: They are heart-healthy and tasty. - Olive oil: This oil is a good fat and adds richness. - Lemon juice: It brightens flavors and is full of vitamin C. - Oregano: This herb packs antioxidants and flavor. - Fresh herbs: They add color and freshness, enhancing taste. All these ingredients come together to make a filling, healthy meal. For the complete recipe, check the section with the full steps and tips. First, grab a medium pot. Pour in 2 cups of water or vegetable broth. Bring it to a boil. Once boiling, add 1 cup of rinsed quinoa or farro. Stir it well. Lower the heat to low and cover the pot. Let it simmer for 15 to 20 minutes. Check the package for specific times. When done, remove the pot from heat. Let it sit for another 5 minutes with the lid on. This helps the grains fluff up nicely. While the grains cook, it's time for the veggies! In a large mixing bowl, add 1 cup of halved cherry tomatoes. Next, toss in 1 medium diced cucumber. Add 1 cup of diced bell peppers, any color you like. Finally, include 1 cup of cooked chickpeas. If using canned, make sure to drain them first. Gently mix all the veggies together. This colorful mix adds crunch and freshness to your bowl. Now let's whip up the dressing! In a small bowl, combine 2 tablespoons of extra virgin olive oil. Squeeze in 2 tablespoons of fresh lemon juice. Add 1 teaspoon of dried oregano. Don’t forget a pinch of salt and freshly cracked pepper. Whisk everything together until it’s smooth and well blended. This dressing ties all the flavors together beautifully. After you have cooked the grains and prepared the veggies and dressing, follow the remaining steps in the Full Recipe to complete your Mediterranean Grain Bowl. Enjoy your healthy and flavorful meal! To cook quinoa or farro, start with rinsing the grains. Rinsing removes bitterness. Next, use two cups of water or broth for each cup of grains. Bring the liquid to a boil. Stir in the grains, then reduce the heat. Cover and let it simmer. Quinoa cooks in about 15 minutes, while farro takes about 20 to 30 minutes. After cooking, let the grains sit for 5 more minutes. This helps them become fluffy and light. Spices and herbs bring life to your Mediterranean grain bowl. Use dried oregano for a classic taste. Fresh herbs like parsley or mint add brightness. You can experiment with spices like cumin or smoked paprika for depth. Always taste your dish as you go. A touch of salt and pepper is key to balance. Remember, the right seasonings can elevate your meal from simple to spectacular. Layering your ingredients makes your grain bowl look appealing. Start with the cooked grains at the bottom. Add a colorful mix of vegetables on top. This not only looks pretty but also keeps your meal fresh. Next, sprinkle the chickpeas, feta, and olives evenly. Drizzle your dressing over the top, but don’t drown it. Finally, finish with fresh herbs for a pop of color and flavor. Each bite should have a little bit of everything! For the complete recipe, check the Full Recipe section. {{image_4}} You can swap out quinoa for other grains. Try farro, barley, or brown rice. Each grain has its own taste and texture. For a nutty flavor, farro works well. If you want more fiber, choose brown rice. You can also use bulgur for a quick-cooking option. These grains offer variety and keep meals exciting. To boost protein, you have many choices. Add grilled chicken or shrimp for a meat option. For a plant-based option, try lentils or black beans. Both options are filling and healthy. You can also mix in tofu or tempeh for extra texture. These proteins blend well with the grains and veggies. Making your bowl vegan is simple. Just skip the feta cheese and use avocado instead. For gluten-free needs, replace grains with quinoa or rice. Ensure all ingredients, like dressings, are gluten-free. This way, everyone can enjoy your Mediterranean grain bowl. With just a few changes, you can cater to different diets. Check the full recipe for more ideas. To keep your Mediterranean grain bowl fresh, store it in an airtight container. Make sure to let it cool to room temperature first. Place the container in the fridge. Your grain bowl will stay good for about 3 to 4 days. If you have mixed dressing, store it separately. This keeps the grains and veggies crisp. When you’re ready to eat, reheat your grain bowl gently. Use the microwave for quick warming. Heat it for about 1 to 2 minutes on medium power. Stir halfway through to heat evenly. You can also use a skillet. Add a splash of water or broth, and warm over low heat. This method helps maintain moisture. Freezing is great for meal prep! Divide your grain bowl into portions. Use freezer-safe containers or bags. Leave some space for expansion. Your bowl can last in the freezer for up to 3 months. To eat, thaw it in the fridge overnight. Reheat it the next day, and enjoy your delicious meal! For the complete recipe, check out the Full Recipe. To make this Mediterranean grain bowl vegetarian, simply leave out the feta cheese. You can add more veggies or use avocado for creaminess. Also, ensure your broth is vegetable-based. This keeps the dish hearty and satisfying without meat. If you need a substitute for feta cheese, try goat cheese or cottage cheese. Both add creaminess and flavor. For a dairy-free option, use tofu mixed with lemon and herbs. You can also skip cheese and add more olives for saltiness. The Mediterranean grain bowl lasts about 3 to 5 days in the fridge. Store it in an airtight container. Keep the dressing separate if you want the veggies to stay fresh longer. This way, you can enjoy your healthy meal throughout the week. For the full recipe, click here: [Full Recipe]. In this post, we explored how to make a tasty Mediterranean grain bowl. We covered essential and optional ingredients and shared their health benefits. I provided simple steps for cooking grains, veggies, and dressing. You learned tips to cook grains perfectly and enhance flavors. We also discussed variations for proteins and dietary needs, plus storage advice. Now, you can create a delicious and healthy meal that fits your taste. Enjoy making this grain bowl and share it with others!](https://tastymomrecipes.com/wp-content/uploads/2025/06/b25f655a-bdd5-4bd4-b4d0-3cec22382a03-250x250.webp)