Mediterranean Dinner Grain Bowl (Print)
Vibrant Mediterranean bowl with quinoa, fresh vegetables, chickpeas, and creamy lemon-tahini dressing.
# What You Need:
→ Grains
01 - 1 cup uncooked quinoa or brown rice
02 - 2 cups water or vegetable broth
→ Vegetables
03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - 1 red bell pepper, diced
06 - 1/2 red onion, thinly sliced
07 - 1 cup baby spinach or arugula
→ Legumes & Protein
08 - 1 can (15 oz) chickpeas, drained and rinsed
→ Toppings & Garnishes
09 - 1/2 cup feta cheese, crumbled (omit for vegan)
10 - 1/4 cup Kalamata olives, pitted and sliced
11 - 2 tbsp fresh parsley, chopped
→ Lemon-Tahini Dressing
12 - 1/4 cup tahini
13 - 3 tbsp fresh lemon juice
14 - 1 tbsp extra-virgin olive oil
15 - 1 garlic clove, minced
16 - 2 tbsp water (plus more as needed)
17 - 1/2 tsp salt
18 - 1/4 tsp ground black pepper
# How To Make It:
01 - Rinse quinoa or rice well. In a medium saucepan, combine grains and water or broth. Bring to a boil, reduce heat, cover, and simmer for 15-20 minutes (quinoa) or 35-40 minutes (rice), until tender and liquid is absorbed. Fluff with a fork and let cool slightly.
02 - In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, water, salt, and pepper until smooth and creamy. Adjust water for desired consistency.
03 - Chop the vegetables and parsley as specified: halve cherry tomatoes, dice cucumber and bell pepper, thinly slice red onion.
04 - Divide cooked grains among four bowls. Top each with chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, and spinach.
05 - Add feta, olives, and parsley to each bowl.
06 - Drizzle generously with lemon-tahini dressing. Serve immediately, or refrigerate for a refreshing cold bowl.
# Expert Advice:
01 -
- It is a total crowd pleaser even for picky eaters who usually shy away from grains.
- The dressing is so versatile you will want to put it on everything from salads to wraps.
02 -
- Overcooked quinoa turns into mush so keep an eye on the liquid levels near the end.
- The tahini dressing thickens up in the fridge so add a splash of water to loosen it before leftovers.
03 -
- Massage the kale or spinach with a little olive oil if you are using heartier greens.
- Roasting the chickpeas with some paprika adds an incredible savory crunch.