Mediterranean Grain Bowls

Two grain bowls are shown on a white marble counter with forks, a red linen, dill, and a lemon.

Mediterranean grain bowls combine whole grains, vegetables, and fresh, bright, bold Mediterranean flavors for a healthy, delicious meal ready in about 10 minutes! Great for meal prep and work lunches.

5 from 68 votes

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Course: Main Course

Cuisine: American, Mediterranean

Prep Time: 10

Cook Time: 0

Total Time: 10

Servings: bowls

Calories: 623kcal

Equipment

Kitchen Knife
Glass Jar (optional)

Ingredients

Grain Bowl

4 cups cooked brown rice
1 can chickpeas drained
1 cucumber small to medium
24 olives or to taste
4 cups spring mix
8 tablespoons pine nuts
8 tablespoons feta cheese crumbled
½ cup fresh mint
½ cup fresh dill

Dressing

¼ cup olive oil
2 tablespoons lemon juice
1 clove garlic small
kosher salt to taste
black pepper to taste
½ teaspoon oregano dried, optional

Instructions

Dressing

Grate or finely mince the garlic and add to a glass jar or bowl. Add the remaining ingredients and shake or whisk to combine.

Bowl

Cut your cucumbers into bite-sized wedges. If desired, smash a bit with the base of your knife.
Assemble your bowls: add the rice, chickpeas, spring mix, cucumber, olives, feta, pine nuts, and fresh herbs. Drizzle with the dressing and serve.

Notes

General

This bowl is very customizable. See suggestions below for substitutions and additions:

Try goat cheese instead of feta.
You can use baby spinach, romaine, or arugula in place of spring mix.
Sunflower seeds, walnuts, or pumpkin seeds would be great in place of pine nuts.
Instead of chickpeas, you can use white beans, lentils, a scoop of hummus, grilled chicken, fish, shrimp, tofu, or any other protein you would enjoy.
Use whatever grain appeals to you. Try quinoa, farro, bulgur, spelt, or any variety of small pasta like orzo or couscous.
Different fresh herbs will work here as well. Basil and parsley are great here.

Storing

Store the rice, vegetables, fresh herbs, and vinaigrette in separate containers and assemble when ready to serve.
Cooked brown rice can be stored for 4 to 5 days in the fridge. The remaining leftovers can be stored for 3 to 4 days in the fridge.
Frozen brown rice can be stored for up to 6 months in the freezer.

Reheating

You can reheat the rice in the microwave. Nothing else will need to be reheated. Alternatively, let the rice come to room temperature before eating. I also enjoy this right out of the fridge.

Nutrition