When it comes to finding a meal that’s both healthy and delicious, it can be quite a challenge. But, with this Mediterranean Grain Bowl Recipe, you won’t have to compromise on taste or nutrition. Packed with nutrient-rich ingredients, each bite is not only satisfying but also brimming with goodness.
Bulgur wheat, the star of this bowl, is a hearty grain that’s not only high in fiber but also protein. Its nutty flavor pairs perfectly with chickpeas, cherry tomatoes, roasted red peppers, and crumbled feta cheese. But, what really sets this recipe apart is the addition of kalamata olives, fresh parsley, lemon juice, and olive oil. This tangy dressing brings everything together, creating an explosion of flavors in your mouth.
Whether you’re looking for a filling lunch or a satisfying dinner, this grain bowl is perfect for any occasion. Perhaps, the best part is that it’s incredibly easy to prepare, making it ideal for busy weeknights.
So, why not give it a try and see for yourself? With just a few simple steps, you can create a healthy and flavorful meal that’ll leave you feeling nourished and satisfied.
Mediterranean Grain Bowl Recipe
Ingredients
- 1 cup (142 g) bulgur wheat
- 1 can chickpeas drained and rinsed
- 1 red onion thinly sliced
- 1 cup (151.2 g) cherry tomatoes halved
- 1 cucumber diced
- 1 jar roasted red peppers drained and sliced
- 4 oz (113.4 g) feta cheese crumbled
- 1/4 cup (34.2 g) kalamata olives pitted
- 1/4 cup (15.2 g) fresh parsley chopped
- 1 lemon juiced
- 2 tbsp extra virgin olive oil
Instructions
- Cook bulgur wheat according to package instructions.
- In a large bowl, mix together cooked bulgur wheat, chickpeas, thinly sliced red onion, halved cherry tomatoes, diced english cucumber, drained and sliced roasted red peppers, crumbled feta cheese, pitted kalamata olives, chopped fresh parsley, lemon juice, and olive oil.
- Season with salt and pepper to taste.
- Divide mixture evenly among 4 bowls.
- Enjoy!
Notes
2. Use freshly squeezed lemon juice to add a tangy flavor to the dish.
3. Slice the vegetables thinly and uniformly for optimum texture and consistency.
4. Use high-quality olive oil to enhance the taste and aroma of the dish.
5. Use a non-reactive bowl to mix ingredients to prevent any potential chemical reaction.
6. Add salt and pepper slowly and taste repeatedly to avoid over-seasoning.
7. Opt for kalamata olives over other varieties to add more authentic Mediterranean flavor to the dish.
8. Use a crumbled feta cheese instead of shredded cheese for an even distribution of cheesy flavor in the dish.
9. Add fresh herbs like parsley to add a pop of freshness, color, and flavor to the meal.
10. Divide the mixture evenly among the 4 bowls to ensure that each serving has an equal portion of ingredients.
Nutrition
Data source: USDA
Storage Tips
This recipe can typically last in the fridge for up to 3-4 days and in the freezer for up to 1-2 months. Here are instructions on how to store, freeze, and defrost the recipe:
Storing:
1. Let the bowl cool down to room temperature.
2. Store the bowl in an airtight container.
3. Place the container in the fridge as soon as possible.
Freezing:
1. Let the bowl cool down to room temperature.
2. Divide the bowl into individual portions.
3. Place each portion in an airtight container or a freezer-safe bag.
4. Label the containers with the date and the name of the recipe.
Defrosting:
1. Take the frozen bowl out of the freezer.
2. Leave the bowl to defrost in the fridge for a few hours or overnight.
3. Once defrosted, you may reheat the bowl in a microwave or on the stove until fully heated through.
Recipe Variations
1. Greek-inspired grain bowl: Use quinoa or farro as your base, top with chopped cucumbers, cherry tomatoes, red onion, feta cheese, Kalamata olives, and tzatziki sauce.
2. Middle Eastern grain bowl: Use bulgur or freekeh as your base, top with chickpeas, roasted eggplant, diced tomatoes, cucumber, parsley, and tahini dressing.
3. Moroccan-inspired grain bowl: Use couscous as your base, top with roasted sweet potato, sliced chicken or lamb, chopped dates, golden raisins, almonds, and harissa dressing.
4. Italian-inspired grain bowl: Use farro or brown rice as your base, top with roasted artichokes, sun-dried tomatoes, olives, grilled chicken or sausage, balsamic glaze, and fresh basil.
5. California grain bowl: Use quinoa as your base, top with avocado, arugula, cherry tomatoes, roasted corn, black beans, grilled shrimp or salmon, and cilantro lime dressing.
What To Serve With
1. Hummus: A classic Mediterranean dip that pairs well with grains and vegetables.
2. Tzatziki: Another dip that is common in Mediterranean cuisine, made with yogurt, cucumber, and herbs.
3. Mediterranean Salad: A simple salad made with fresh vegetables that goes well with the grains in the bowl.
4. Grilled Chicken: For a protein boost, serve with grilled chicken, marinated in Mediterranean-inspired spices.
5. Feta Cheese: Crumbled feta cheese adds tanginess and saltiness to the dish.
6. Roasted Vegetables: Roasted eggplant, zucchini, or red bell peppers can be added to the bowl or served on the side.
7. Pita Bread: Toasted pita bread is great for dipping in hummus or tzatziki.
8. Olives: Kalamata olives or other Mediterranean-style olives add a briny flavor to the dish.
9. Lemon wedges: A squeeze of fresh lemon juice can brighten up the flavors of the dish.
10. Tabouli: A fresh herb salad with bulgur wheat and vegetables that make a great addition to the grain bowl.
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