Mediterranean Grain Bowl (Print version)
Wholesome grains, crisp veggies, feta, and lemon-herb dressing inspired by sunny Mediterranean flavors.
# What you 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, finely 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
# Directions:
01 - In a medium saucepan, bring water or vegetable broth to a boil. Add the farro or quinoa, reduce heat to low, cover, and simmer until tender — farro for 25 minutes or quinoa for 15 minutes. Drain any excess liquid and fluff with a fork. Set aside to cool slightly.
02 - While the grains cook, halve the cherry tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion. Set aside.
03 - In a small bowl, whisk together the extra-virgin olive oil, lemon juice, minced garlic, dried oregano, sea salt, and black pepper until well combined.
04 - Divide the cooked grains among four bowls. Arrange spinach or arugula on one side, then top each bowl with chickpeas, cherry tomatoes, cucumber, bell pepper, and red onion.
05 - Sprinkle each bowl with crumbled feta cheese, halved Kalamata olives, and chopped fresh parsley.
06 - Drizzle each bowl generously with the lemon-herb dressing. Serve immediately at room temperature or chill for a refreshing cold grain bowl.
# Expert advice:
01 -
- The lemon herb dressing pulls every single ingredient together into something far greater than its parts.
- It scales effortlessly from a solo lunch to a gathering of friends.
02 -
- Do not skip draining and rinsing the chickpeas or you will end up with a murky, starchy taste that overpowers everything else.
- Let the grains cool for at least ten minutes before assembling or the spinach will wilt into sadness.
03 -
- Toast the farro in a dry pan for two minutes before cooking to deepen its nutty flavor dramatically.
- Use a microplane to zest the lemon into the dressing before juicing it, the oils in the zest will elevate the entire bowl.