Healthy Mediterranean Grain Bowl

Two fully assembled Mediterranean grain bowls on a counter next to a meal prep container of a bowl.

This healthy, delicious Mediterranean grain bowl makes the perfect well-balanced meal, packed with lean quality protein, fiber, anti-oxidants, and healthy fats. The combination of the crunch from the raw vegetables to the texture of the chopped walnuts, with the tangy dressing just makes this dish feel tasty and fresh. {Gluten-Free}

Course Main Course

Cuisine American, Mediterranean

Keyword 30-minute meal, Mediterranean Diet Recipe, Quinoa Bowl

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 472kcal

Author Alex Evink, MS, RD

Ingredients

For the Bowl

1 cup quinoa, uncooked (or 3 cups cooked)
1 small red onion, diced
3/4 cup feta cheese
1 large cucumber, diced small
2 red bell peppers, diced small I used red/orange
1/2-1 lb. chicken breast, raw - diced into pieces or use about 2 cups of cooked chicken
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

Cook quinoa according to package directions.
.Meanwhile, heat a skillet over medium-high heat with a little olive oil or cooking spray. Cook chicken for about 6 minutes per side, or until cooked through. Alternatively, air fry the chicken for easier cleanup.Chop the red onion, cucumber and bell pepper. If you prefer cooked bell pepper, sauté it alongside the chicken.
Whisk together olive oil and red wine vinegar. Season with salt, pepper and garlic powder to taste.
Divide quinoa among 4 bowls (about ½ cup cooked quinoa each). Top with diced chicken, red onion, cucumber, bell pepper, feta, chickpeas and walnuts. Drizzle with dressing and toss to combine.
Store leftovers in an airtight container for up to 4 days. Serve cold, or store the chicken and quinoa separately from the vegetables if you prefer to reheat them.

Notes

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 are an estimation, and individual ingredients and preparation can cause discrepancies.

Nutrition