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Mediterranean Whole Grain Bowls recipe

Mediterranean Whole Grain Bowls

USA Delish Editorial
Vibrant and nutrient-rich Mediterranean Whole Grain Bowls, perfect for meal prep and healthy lunches.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Dinner, Lunch
Cuisine Mediterranean
Servings 4 bowls
Calories 350 kcal

Equipment

  • 1 large pot for cooking grains
  • 1 mixing bowl for vegetables
  • 1 whisk for dressing

Ingredients
  

Grains

  • 1 cup quinoa
  • 1 cup farro
  • 3 cups water

Vegetables

  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1 red bell pepper diced
  • 1/2 red onion finely chopped
  • 1 can chickpeas drained and rinsed

Dressing

  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 1 clove garlic minced
  • 1 tsp dried oregano
  • 1 tsp honey
  • Salt and pepper to taste

Toppings

  • 1/2 cup feta cheese crumbled
  • 1/4 cup sliced olives
  • 2 tbsp fresh parsley chopped

Instructions
 

Preparation

  • Rinse the quinoa and farro under cold water. In a large pot, bring water to a boil. Add the grains and reduce heat to a simmer. Cover and cook for about 20 minutes or until the grains are tender. Drain any excess water and set aside to cool.
  • While the grains are cooking, chop the cherry tomatoes, cucumber, bell pepper, and onion. Combine them in a large mixing bowl with the chickpeas.
  • In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, honey, salt, and pepper. Adjust seasoning to taste.

Serving

  • Divide the cooked grains among serving bowls. Top with the vegetable mixture. Drizzle with dressing and sprinkle with feta, olives, and parsley.
  • Serve immediately for a fresh and vibrant meal. Alternatively, pack into airtight containers for meal prep.

Storage

  • Store any leftovers in airtight containers in the refrigerator for up to 3 days. Keep the dressing separate to maintain freshness.

Notes

Pro Tips: Use fresh herbs to boost flavor. Prepare large batches for easy meal prep. Store dressing separately to keep ingredients crisp.
Ingredient Substitutions: Use barley or brown rice as alternatives to quinoa and farro.
How to Serve: Pair with grilled proteins or enjoy as is.
Storage & Freshness: Keep in the fridge for up to 3 days. Dress just before serving.
Make-Ahead Tips: Cook grains and chop veggies in advance for quick assembly.
Keyword healthy lunch ideas, Mediterranean Whole Grain Bowls, whole grain meal prep