Mediterranean Bowl Recipe

Cook or reheat grains

If not already cooked, rinse 1 cup quinoa and 1 cup short-grain brown rice and cook separately or together according to package instructions (about 15–20 min for quinoa, 40–45 min for brown rice). For speed, use pre-cooked or leftover grains. Once cooked, fluff with a fork and let cool slightly. Combine 2 cups cooked brown rice and 1 cup cooked quinoa in a bowl and season lightly with 1/4 tsp salt and 1 tsp olive oil if desired.

Prepare chickpeas

Drain and rinse 1.5 cups canned chickpeas. Pat dry with paper towel. Optional: toss chickpeas with 1/2 tbs olive oil, 1/4 tsp smoked paprika and a pinch of salt and roast on a sheet pan at 425°F (220°C) for 18–22 minutes until slightly crisp. Otherwise use them straight, seasoned in the dressing step.

Feta

Crumble 3/4 cup feta and keep refrigerated until assembly.

Prep vegetables

Wash and dry spinach or mixed greens (2 cups). Peel (if desired) and dice cucumber into 1/2-inch pieces to yield about 1 cup. Halve 1 cup cherry tomatoes. Dice 1/2 cup red bell pepper. Thinly slice 1/4 cup red onion. Pit and halve 1/2 cup kalamata olives. Chop 1/4 cup fresh parsley. Place each vegetable in separate bowls or keep together for easy assembly.

Make dressing

In a small bowl or jar combine 3 tbs extra-virgin olive oil, 2 tbs fresh lemon juice, 1 tsp red wine vinegar, 1/2 tsp Dijon mustard, 1/2 tsp honey or maple syrup, 1/2 tsp dried oregano, 1 minced garlic clove, 1/2 tsp salt and 1/4 tsp black pepper. Whisk or shake vigorously until emulsified. Taste and adjust acidity or salt as desired.

Dress chickpeas (optional)

If not roasting chickpeas, toss drained chickpeas with 1–2 tablespoons of the dressing to season them before assembly.

Divide the grain mixture (2 cups brown rice + 1 cup quinoa) among 4 bowls (about 3/4–1 cup base per serving).

Arrange 1.5 cups chickpeas, 3/4 cup crumbled feta, 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup diced red pepper, 1/4 cup sliced red onion, 1/2 cup kalamata olives, and 2 cups spinach evenly over the grain base so each bowl gets a balanced portion of each component.

Drizzle remaining dressing over each bowl (about 1 tablespoon per bowl) or let diners dress to taste. Toss slightly in the bowl if you prefer a mixed salad-style bowl.

Garnish each bowl with 2 teaspoons toasted pine nuts or almonds and a sprinkle of chopped parsley. Serve with a lemon wedge on the side for additional brightness.

Serve immediately while grains are slightly warm or at room temperature. Leftovers: store components separately in airtight containers in the fridge for up to 3–4 days (dressing refrigerated for up to 7 days). Reheat grains before assembling leftover bowls or serve chilled.