Mediterranean Grain Bowl
This vibrant Mediterranean grain bowl combines whole grains, fresh vegetables, legumes, and healthy fats in a perfect balance that supports sustained energy throughout your day. Inspired by the coastal Mediterranean regions, this nutrient-dense meal delivers protein, fiber, and antioxidants in every colorful bite.
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Lunch, Main Course
Cuisine Mediterranean
Servings 4 bowls
Calories 420 kcal
Medium Saucepan
Baking Sheet
Mixing Bowls
For the grain base
- 1 cup farro, quinoa, or brown rice uncooked
- 2 cups vegetable or chicken broth for cooking the grain
- 1 bay leaf
- 1/4 teaspoon sea salt
For the protein component
- 1 can chickpeas 15 oz, drained and rinsed
- 1 tablespoon olive oil
- 1/2 teaspoon cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- salt and pepper to taste
For the vegetables
- 1 cucumber diced (about 1 cup)
- 1 pint cherry tomatoes halved
- 1 red bell pepper diced
- 1/2 red onion thinly sliced
- 1/2 cup kalamata olives pitted and halved
- 2 cups baby spinach or arugula
For the dressing
- 3 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove minced
- 1 teaspoon dried oregano
- salt and pepper to taste
For toppings
- 1/4 cup crumbled feta cheese omit for vegan option
- 2 tablespoons toasted pine nuts or chopped walnuts
- 2 tablespoons fresh herbs (parsley, mint, or dill) chopped
- lemon wedges for serving
In a medium saucepan, combine your chosen grain with broth, bay leaf, and salt. Bring to a boil, then reduce heat to low, cover, and simmer until tender (25-30 minutes for farro, 15-20 minutes for quinoa, 35-40 minutes for brown rice). When done, remove the bay leaf, fluff with a fork, and let cool slightly.
Preheat your oven to 400°F (200°C). Thoroughly dry your drained chickpeas with a kitchen towel. In a bowl, toss them with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper until evenly coated. Spread on a baking sheet in a single layer and roast for 15-20 minutes until golden and slightly crispy, shaking the pan halfway through.
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until emulsified. The dressing should be slightly thick but pourable. Taste and adjust seasonings as needed.
Wash and chop all vegetables according to the ingredient list. For the red onion, consider soaking in ice water for 5 minutes after slicing to remove some of the sharp bite while maintaining its crisp texture.
Divide the cooked grains among four bowls. Arrange the chickpeas and vegetables in sections over the grains. Drizzle with the prepared dressing, then sprinkle with feta cheese, toasted nuts, and fresh herbs. Serve with lemon wedges on the side.
Components can be prepared up to 3 days in advance, reducing assembly time to just 5 minutes on busy days. For a lower carb option, replace half the grain portion with riced cauliflower. For higher protein, add 3oz of grilled chicken, salmon, or tofu.
Store prepared components separately in airtight containers for up to 4 days. Roasted chickpeas maintain their crispness better when stored at room temperature for 1-2 days.
Calories: 420kcalCarbohydrates: 48gProtein: 15gFat: 21gSodium: 490mgPotassium: 580mgFiber: 11gVitamin A: 35IUVitamin C: 85mgCalcium: 15mgIron: 20mg
Keyword Grain Bowl, Mediterranean Diet, Healthy Meal, Plant-Based, Meal Prep