Healthy Mediterranean Grain Bowl

Name: Healthy Mediterranean Grain Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 1 cup farro, rinsed; 4 cups water or vegetable broth; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 red bell pepper, diced; 1 cup spinach or mixed greens; 1/4 red onion, thinly sliced; 1/2 cup feta cheese, crumbled; 1/4 cup olives, pitted and sliced; Fresh parsley, chopped; 1/4 cup tahini; 2 tablespoons lemon juice; 1 garlic clove, minced; Water to thin; Salt and pepper to taste

Highlighted under: Healthy & Light

I love creating nutritious meals that not only fuel my body but also delight my taste buds. This Healthy Mediterranean Grain Bowl is one of my favorite go-to recipes when I want something fresh and vibrant. The combination of wholesome grains, crisp vegetables, and zesty dressing makes for a delightful meal that comes together quickly. With every bite, I feel energized and satisfied, knowing I'm nourishing my body with healthy ingredients. It’s perfect for meal prep or a quick weeknight dinner, and I always find myself going back for seconds!

Created by

Keira Thompson

Last updated on 2026-01-05T23:37:14.030Z

When I first tried making this Healthy Mediterranean Grain Bowl, I was amazed at how such simple ingredients could come together to create something so flavorful. I started experimenting with different grains and stumbled upon the perfect balance of quinoa and farro, which adds both texture and nutrition. I learned that letting the grains cool before assembling the bowl enhances their flavor and keeps the veggies fresh and crisp.

What truly elevates this dish is the tangy lemon-tahini dressing I whipped up. It’s incredibly easy to make and adds a wonderful creaminess that ties everything together. I recommend drizzling it generously over the bowl for a burst of flavor. Trust me, this grain bowl is a delightful way to enjoy a healthy meal!

        Why You'll Love This Recipe
        Vibrant colors and fresh flavors that make every bite enjoyable
Packed with nutrition from wholesome grains and fresh vegetables
Perfect for meal prep and easy to customize with your favorite toppings

      

Perfecting the Grains

Cooking quinoa and farro together not only saves time but also enhances the dish's texture. Rinsing the grains beforehand removes any bitter coating on the quinoa and excess starch on the farro, leading to a fluffier end product. When cooking, be mindful to keep the heat at a gentle simmer after your water or broth reaches a boil; this prevents the grains from getting mushy. You'll know they’re done when the quinoa is translucent and the farro is tender yet still has a slight chew.

After cooking, let the grains cool slightly to avoid wilting the fresh vegetables later. This is also the ideal time to adjust the texture. If you find the mixture a bit dry, adding a splash of olive oil while fluffing with a fork can bring a lovely richness and prevent clumping.

Dressing Variations

The tahini dressing is a key component of this grain bowl, providing creaminess and depth. If you're in the mood for something tangier, consider adding a teaspoon of maple syrup or honey to balance the acidity of the lemon juice. I’ve also added a pinch of smoked paprika for an extra layer of flavor; it pairs beautifully with the Mediterranean ingredients.

For those avoiding tahini, a Greek yogurt-based dressing could serve as a wonderful alternative, maintaining the creamy consistency. Mix Greek yogurt with lemon juice and a bit of garlic for a punchy twist. This variation can be just as satisfying and may appeal to different dietary needs.

Customizing Your Bowl

One of the best aspects of this Mediterranean Grain Bowl is its versatility, allowing you to substitute ingredients based on what you have on hand. If you lack cherry tomatoes, consider using roasted red pepper or even fresh figs for a sweet contrast. Protein can also be easily added; grilled chicken or chickpeas can make it a heartier meal, perfect for lunch the next day.

When assembling, think about balance and how flavors interact. For an extra crunch, toasted nuts or seeds can add satisfying texture. I recommend tossing in some sunflower seeds; they bring not just crunch but also additional nutrients that enhance the overall healthiness of the bowl. Enjoy experimenting!

Ingredients

Gather the following ingredients to make your Healthy Mediterranean Grain Bowl:

Grains:

1 cup quinoa, rinsed
1 cup farro, rinsed
4 cups water or vegetable broth

Vegetables:

1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, diced
1 cup spinach or mixed greens
1/4 red onion, thinly sliced

Toppings:

1/2 cup feta cheese, crumbled
1/4 cup olives, pitted and sliced
Fresh parsley, chopped

Dressing:

1/4 cup tahini
2 tablespoons lemon juice
1 garlic clove, minced
Water to thin
Salt and pepper to taste

Once you have all the ingredients ready, you can start assembling your bowl!

Instructions

Follow these simple steps to prepare your Healthy Mediterranean Grain Bowl:

Cook the Grains

In a medium pot, combine quinoa, farro, and water or vegetable broth. Bring to a boil, then reduce heat and cover. Cook for 15-20 minutes or until grains are tender and water is absorbed.

Remove from heat and let cool slightly.

Prepare the Dressing

In a small bowl, whisk together tahini, lemon juice, garlic, and enough water to achieve desired consistency. Season with salt and pepper to taste.

Assemble the Bowl

In a large bowl or individual serving bowls, layer cooked grains, cherry tomatoes, cucumber, red bell pepper, spinach, and red onion. Drizzle with dressing and toss gently to combine.

Add Toppings

Sprinkle feta cheese, olives, and fresh parsley on top before serving. Enjoy your colorful and nutritious Mediterranean meal!

Serve immediately or store in the refrigerator for meal prep throughout the week!

Pro Tips

Feel free to customize this bowl with your favorite vegetables and proteins, such as grilled chicken or chickpeas, to make it your own!

Make-Ahead and Storage Tips

This Healthy Mediterranean Grain Bowl is ideal for meal prep, as the components can be stored separately in airtight containers. Cooked grains, for example, can be kept in the refrigerator for up to four days, making it a seamless option for your midday meals. Just keep the fresh vegetables aside until you are ready to serve for maximum crunch and freshness.

If you want to enjoy this dish later, consider freezing the cooked grains. They can easily last up to three months in the freezer. Just be sure to cool them completely before packing them into a freezer-safe bag. When you're ready to eat, thaw in the fridge overnight and reheat gently in a microwave or over low heat on the stove.

Serving Suggestions

Serve this grain bowl family-style for a fun, communal dining experience. Set out all the components, encouraging guests to build their bowls according to personal preference. It’s a great way to cater to varied dietary needs, as everyone can tailor it to their tastes.

Accompany the bowl with warm pita bread or a side of tzatziki sauce for an extra Mediterranean touch. This can elevate your dining experience, making it more satisfying, especially for guests who enjoy dipping bread or scooping with a vibrant dip. Pairing with a light white wine or sparkling water with lemon can also enhance the meal.

Questions About Recipes

→ Can I make this bowl vegan?

Yes! Just omit the feta cheese or use a plant-based cheese alternative.

→ How long can I store the bowl in the fridge?

You can store it in an airtight container in the fridge for up to 3 days.

→ What other grains can I use?

You can substitute the quinoa and farro with brown rice, barley, or even bulgur.

→ Is the dressing adjustable to personal taste?

Absolutely! Feel free to add more lemon juice or garlic, depending on your preference for flavor.