Fresh High Fiber Mediterranean Grain Bowls
A delicious and nutritious Mediterranean grain bowl packed with high fiber ingredients, perfect for meal prep and healthy eating.
Equipment
- 1 medium saucepan for cooking grains
- 1 large mixing bowl
- 1 knife for chopping vegetables
Ingredients
Grains
- 1 cup quinoa or brown rice
Vegetables
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- 1/2 cup red bell pepper diced
- 1/4 cup red onion thinly sliced
Legumes
- 1 cup canned chickpeas rinsed and drained
Toppings
- 1/4 cup feta cheese crumbled
- 1/4 cup olives pitted and sliced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- 2 tbsp fresh parsley chopped
Instructions
Preparation
- Rinse the quinoa or brown rice thoroughly under cold water. Cook according to package instructions until tender. Set aside and let cool.
- Chop the cherry tomatoes, cucumber, red bell pepper, and thinly slice the red onion. Rinse and drain the canned chickpeas.
Serving
- In a large mixing bowl, combine the cooked grains, vegetables, and chickpeas. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss to mix well.
- Top the bowl with crumbled feta cheese, sliced olives, and chopped parsley. Serve immediately or portion into containers for meal prep.
Storage
- Refrigerate any leftovers in an airtight container for up to 3 days. Mix again before serving.
Notes
Pro Tips: Use fresh, seasonal vegetables for the best flavor. Toast the nuts or seeds for added crunch.
Ingredient Substitutions: Swap quinoa for farro or bulgur for a different texture.
How to Serve: Enjoy as a main dish or alongside grilled chicken or fish.
Storage & Freshness: Keep ingredients separate until combining for serving to maintain freshness.
Make-Ahead Tips: Prepare grains and chop vegetables in advance for easy assembly during the week.
Ingredient Substitutions: Swap quinoa for farro or bulgur for a different texture.
How to Serve: Enjoy as a main dish or alongside grilled chicken or fish.
Storage & Freshness: Keep ingredients separate until combining for serving to maintain freshness.
Make-Ahead Tips: Prepare grains and chop vegetables in advance for easy assembly during the week.