Mediterranean Grain Bowl Feta (Print Version)

Fluffy grains meet roasted chickpeas, fresh veggies, and tangy feta in this vibrant Mediterranean bowl.

# What You Need:

→ Grains

01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water or vegetable broth
03 - ½ teaspoon salt

→ Roasted Chickpeas

04 - 1 can (15 oz) chickpeas, drained and rinsed
05 - 1 tablespoon olive oil
06 - 1 teaspoon ground cumin
07 - ½ teaspoon smoked paprika
08 - ½ teaspoon garlic powder
09 - ¼ teaspoon salt
10 - ¼ teaspoon black pepper

→ Fresh Vegetables

11 - 1 cup cherry tomatoes, halved
12 - 1 cup cucumber, diced
13 - 1 small red onion, thinly sliced
14 - 1 cup baby spinach or mixed greens
15 - ¼ cup kalamata olives, sliced

→ Toppings

16 - 3.5 oz feta cheese, crumbled
17 - 2 tablespoons fresh parsley, chopped
18 - 2 tablespoons extra virgin olive oil
19 - 1 tablespoon fresh lemon juice
20 - Freshly ground black pepper, to taste

# How-To Steps:

01 - Combine quinoa or brown rice with water or broth and salt in a medium saucepan. Bring to a boil, then reduce heat to low. Cover and simmer until tender and liquid is absorbed; quinoa takes about 15 minutes, brown rice 30 to 35 minutes. Fluff grains with a fork and set aside.
02 - Preheat oven to 400°F. Pat chickpeas dry with a towel, then toss with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper. Spread evenly on a baking sheet and roast for 20 to 25 minutes, shaking pan halfway, until crispy.
03 - While chickpeas roast, chop cherry tomatoes, cucumber, red onion, and slice kalamata olives. Rinse and set aside baby spinach or mixed greens.
04 - Divide cooked grains evenly into four bowls. Layer spinach, chopped vegetables, olives, roasted chickpeas, and crumbled feta over the grains.
05 - Drizzle each bowl with extra virgin olive oil and lemon juice. Garnish with chopped parsley and fresh black pepper. Serve immediately.

# Expert Advice:

01 -
  • It comes together in under an hour but tastes like you spent all day in the kitchen.
  • The roasted chickpeas add a satisfying crunch that makes every bite feel complete.
  • You can mix and match grains, vegetables, and toppings based on what you have or what you love.
  • It's filling enough to keep you satisfied but light enough that you won't feel weighed down.
02 -
  • If your chickpeas aren't getting crispy, turn up the heat slightly and roast them a few minutes longer, moisture is the enemy here.
  • Cooking the grains in vegetable broth instead of water adds so much more flavor, and it doesn't take any extra effort.
  • Don't dress the bowl until you're ready to eat, the vegetables will get soggy if the lemon and oil sit too long.
03 -
  • Rinse your quinoa before cooking to remove any bitterness, it makes a noticeable difference in the final taste.
  • If you're short on time, use a bag of pre-cooked grains from the store, they work perfectly and save you 20 minutes.
  • Taste your chickpeas right out of the oven and adjust the salt if needed, seasoning them while they're hot locks in the flavor.
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