Craving a bowl that bursts with vibrant flavors and textures? This Mediterranean grain bowl is the perfect answer. With a mix of wholesome grains, fresh vegetables, and zesty dressing, it’s an ideal choice for lunch or dinner. Plus, it’s so simple to prepare that you’ll find yourself returning to this recipe time and again.
Imagine sinking your fork into a colorful bowl filled with nutty farro, crisp cucumbers, juicy tomatoes, and creamy feta cheese. This dish is not only visually appealing but also a treat for your taste buds, offering a delightful balance of freshness and heartiness.
Fresh Ingredients for a Wholesome Meal
The Mediterranean grain bowl thrives on the use of fresh, high-quality ingredients. Each component contributes to a medley of flavors and textures that make the dish not only satisfying but also visually stunning.
Start with your choice of grains, such as farro or quinoa, which provide a hearty base. Next, add vibrant cherry tomatoes and crunchy cucumbers, both of which bring a refreshing element to every bite. The tangy crumbled feta cheese adds a creamy richness, while Kalamata olives introduce a briny depth that elevates the overall flavor profile.
Simple Preparation Steps
Creating this vibrant dish is straightforward, making it accessible for both novice and experienced cooks. Begin by cooking your chosen grains according to package instructions, allowing them to cool before combining them with the other ingredients.
The dressing, made from olive oil and lemon juice, is a quick whisk away and adds a zesty finish that brightens the bowl. Once everything is prepared, simply toss the cooled grains with the chopped vegetables, olives, and feta to ensure even distribution of flavors.
Perfect for Meal Prep
This grain bowl is an excellent option for meal prepping. With its balanced mix of nutrients, it can easily become a staple in your weekly rotation.
By preparing a large batch, you can enjoy healthy lunches or dinners throughout the week. Serve the bowl cold or at room temperature, making it a versatile choice that fits into any schedule.
Serving Suggestions and Variations
While the basic recipe is delightful, feel free to customize it to suit your preferences. Additions like chickpeas for extra protein, or roasted red peppers for added sweetness, can enhance the dish even further.
Consider serving it alongside a side of grilled chicken or fish for a more substantial meal. The possibilities are endless, and each variation can offer a unique twist on this Mediterranean classic.
Health Benefits of the Ingredients
This Mediterranean grain bowl is not just a feast for the eyes; it’s also packed with health benefits. The grains provide fiber, which aids in digestion, while the vegetables are rich in vitamins and minerals.
Feta cheese and olives contribute healthy fats, promoting heart health. With such a well-rounded profile, this bowl can help nourish your body while keeping your taste buds happy.
The Ideal Dining Experience
Presenting the grain bowl on a rustic wooden table enhances its fresh and healthy appeal. The natural backdrop complements the colorful ingredients and invites diners to dig in.
Whether served at a casual family dinner or as part of a summer gathering, this dish brings a touch of the Mediterranean to the table. It’s not just about sustenance; it’s about enjoying the vibrant flavors and textures that come together in this delightful bowl.
The Ultimate Mediterranean Grain Bowl Recipe
This Mediterranean grain bowl is a refreshing and nutritious dish that combines cooked grains with a colorful array of vegetables, tangy feta cheese, and a bright lemon-olive oil dressing. Each bite delivers a satisfying combination of textures and flavors, making it a delicious meal option.
It’s a perfect recipe for meal prep, allowing you to enjoy a healthy and flavorful dish throughout the week.
Ingredients
- 1 cup cooked farro or quinoa
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Prepare the Grains: Cook farro or quinoa according to package instructions. Allow to cool.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Combine Ingredients: In a large bowl, mix together the cooled grains, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
- Dress the Bowl: Pour the dressing over the grain mixture and toss gently to combine.
- Serve: Divide the grain bowl into serving dishes, and enjoy cold or at room temperature.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Nutrition Information
- Servings: 4 bowls
- Calories: 350kcal
- Fat: 20g
- Protein: 12g
- Carbohydrates: 30g
