This Mediterranean grain bowl is a staple in our household, my go-to meal whenever I don’t feel like looking up new recipes for the week. It’s just a meal that feels fresh and healthy – with the antioxidants from the veggies, fiber from the quinoa and beans, and healthy fats from the olive oil and chopped walnuts.
Plus, it stores really well in the fridge and can be meal prepped in advance (it’s gluten-free as well). High in protein and fiber, and ideal for anyone following a Mediterranean diet!
Reasons to Try This Mediterranean Grain Bowl
INGREDIENTS
- Raw Quinoa (one cup): Quinoa is a healthy whole grain that is also considered a “complete” protein. You could also substitute with rice, farro, barley.
- Red Onion (1/2 cup, diced).
- Garbanzo Beans/Chickpeas, rinsed (15.5 oz. can)
- Chicken Breast (1/2 pound): Lean chicken breast increases the protein content of this bowl, however, salmon would make a great substitute. I ensure the chicken is cut thinly for faster cooking. Omit the chicken, and add some hemp hearts for a vegetarian option.
- Cucumber (one whole cucumber).
- Red Bell Pepper (two whole peppers).
- Chopped walnuts (1/2 cup): the walnuts add nice texture and crunch to this dish, while also being high in healthy fats including the omega-3 fatty acids alpha-linoleic acid.
- Feta Cheese (~1/2 cup).
- Olive oil and vinegar: Any olive oil based dressing would work with this recipe – I have used Greek and Italian dressing and it’s delicious.
How to Make This Mediterranean Grain Bowl
A filling, healthy, delicious grain bowl that you won’t be able to get enough of! This recipe makes about 4-5 servings. It works well for meal prepping – I love to eat the leftovers for lunch.
Feel free to adjust or customize to your preferences, and check out my suggestions under recipe tips.
Cook Chicken and Quinoa While Cutting Vegetables
Assemble all ingredients along with a cutting board, knife, pot for cooking the quinoa and pan to roast the chicken. I love using this vegetable chopper to ensure all the veggies are in small, bite-sized pieces! Season the chicken with garlic powder, salt and pepper.
Cook quinoa according to package directions.
While quinoa is cooking, heat a pan over medium-high heat. Add a little olive oil or avocado spray to the pan, and sear the chicken breast on both sides until cooked through. This should be about 6 minutes per side, depending on the thickness of the chicken.
As the chicken and quinoa are cooking, use the vegetable chopped to dice red onion, cucumber, and red bell pepper. The bell peppers could also be chopped and cooked at the same time with the chicken, if you prefer.
Make the Dressing
Measure 1/4 cup of olive oil and 1/2 cup of red wine vinegar. Season with salt, pepper and garlic powder to taste. Whisk until combined. Substitute with Italian or Greek dressing for an easy substitute.
Assemble the Bowl
Place about a 1/2 cup of cooked quinoa in a bowl and top with diced chicken breast, red onion, cucumber, bell pepper, feta cheese, chickpeas and chopped walnuts. Drizzle 1/4th of the dressing over the bowl and combine.
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Also Try:
Recipe Tips:
- Add olives for even more flavor.
- Change the vegetables: artichokes, zucchini, or squash would work well in this dish.
- To make this recipe easier, use microwaveable rice or quinoa packets. Use frozen or already cooked chicken. Instead of making homemade dressing, drizzle with already prepared Greek or Italian dressing.
- Substitute the chicken for salmon or tuna for even more benefits of omega-3 fatty acids.
- Use this vegetable chopper, it’s a game-changer – for this recipe especially! You could even prep more veggies for additional meal prep for the week.
Frequently Asked Questions
Can I Eat As Leftovers?
This meal makes great leftovers, and can be stored in the fridge for up to 4 days. I don’t recommend freezing this recipe due to the combination of raw and cooked ingredients.
Is This Recipe Gluten-Free?
Yes, this recipe IS gluten-free!
What Makes This Grain Bowl So Healthy?
This recipe is based on the Mediterranean diet – which is one of the healthiest diets recommended by nutrition experts. It’s also been widely researched – the diet has the potential to decrease cardiovascular disease, risk of stroke, cognitive decline, inflammation and Alzheimer’s disease (1).
The ingredients in this recipe promote a healthier lifestyle through fresh vegetables, whole grains with fiber, beans, lean quality protein, and healthy fats.
Healthy Mediterranean Grain Bowl
Ingredients
For the Bowl
- 1 cup quinoa, uncooked (or 3 cups cooked)
- 3/4 cup feta cheese
- 1 large cucumber, diced small
- 2 red bell peppers, diced small
- 1/2-1 lb. chicken breast, raw – diced into pieces
- 1 (15.5 ounce) can of garbanzo beans, drained
- 1/2 cup chopped walnuts
For the Dressing
- 1/2 cup red wine vinegar
- 1/4 cup olive oil
- Salt, pepper and garlic powder to taste
Instructions
- Assemble all ingredients along with a cutting board, knife, pot for cooking the quinoa and pan to roast the chicken. I love using this vegetable chopper to ensure all the veggies are in small, bite-sized pieces!
- Cook quinoa according to package directions.
- While quinoa is cooking, heat a pan over medium-high heat. Add a little olive oil or avocado spray to the pan, and sear the chicken breast on both sides until cooked through. This should be about 6 minutes per side, depending on the thickness of the chicken.
- As the chicken and quinoa are cooking, use the vegetable chopped to dice red onion, cucumber, and red bell pepper. The bell peppers could also be chopped and cooked at the same time with the chicken, if you prefer.
Make the Dressing
- Measure 1/4 cup of olive oil and 1/2 cup of red wine vinegar. Season with salt, pepper and garlic powder to taste. Whisk until combined.
Assemble the Bowls
- Divide the ingredients evenly across 4 bowls, or add to large bowl and combine.Place about a 1/2 cup of cooked quinoa in a bowl and top with diced chicken breast, red onion, cucumber, bell pepper, feta cheese, chickpeas and chopped walnuts. Drizzle 1/4th of the dressing over the bowl and combine.
Notes
- You only need a drizzle of this dressing for all the flavor.
- This recipe is a great leftover lunch.
- If you’re a busy mom and looking for shortcuts, I recommend microwaveable rice or quinoa pouches, already cooked or frozen chicken, or using store-bought Italian or Greek dressing!
- For a lower calorie option, use 1/2-3/4 pound of chicken.
| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 472 |
| % Daily Value* | |
| Total Fat 17.5g | 22% |
| Saturated Fat 4.2g | 21% |
| Cholesterol 81mg | 27% |
| Sodium 500mg | 25% |
| Total Carbohydrate 44.4g | 16% |
| Dietary Fiber 7.6g | 27% |
| Total Sugars 5.3g | |
| Protein 33.8g | |
| Vitamin D 0mcg | 0% |
| Calcium 173mg | 13% |
| Iron 4mg | 21% |
| Potassium 932mg | 20% |
Enjoy!
I hope you enjoy this absolutely delicious and healthy Mediterranean grain bowl! If you try it, please rate and review.
All the ingredients together were so refreshing and loved the crunch. I used Olive Garden Italian dressing though.