It all started on a sunny afternoon when I was craving something fresh, healthy, and colorful. I had been wanting to make something different for lunch, and the idea of a Mediterranean Harvest Bowl came to mind. The combination of grains, veggies, and that zesty lemon dressing sounded perfect. I gathered my ingredients—brown rice, quinoa, cherry tomatoes, cucumber, feta, and olives—and got excited to create this vibrant dish that would be both filling and refreshing.
Preparing the Grains
The grains were the first step. I mixed the brown rice and quinoa, rinsing them thoroughly under cold water. While they cooked on the stove, the aroma of the rice and quinoa filled my kitchen. I had to wait a bit for them to absorb the water and fluff up, but it was worth it. Cooking grains always feels calming to me—it’s a quiet moment to reflect while everything comes together on its own. After about 20 minutes, they were perfectly tender.
Assembling the Bowl
Once the grains were done, it was time for the fun part—assembling the bowl. I divided the rice and quinoa into four bowls, creating the base. Then, I layered the fresh lettuce, cucumber, and cherry tomatoes, followed by the creamy cubes of feta cheese and salty kalamata olives. I also added chickpeas for extra protein. The colors were so vibrant, and it looked like a Mediterranean rainbow in my kitchen. I topped it all with some fresh dill, which gave the dish a fragrant and herby touch.
The Zesty Lemon Dressing
The final touch was the dressing. I whisked together olive oil, fresh lemon juice, Dijon mustard, honey, parsley, and a pinch of salt and pepper. As soon as I drizzled it over the bowls, the lemony aroma filled the air. It added just the right amount of zing to bring everything together. When I took that first bite, I was in love—it was a perfect balance of flavors, and each bite tasted like a celebration of fresh ingredients. It wasn’t just a meal, it was a delightful Mediterranean experience in every sense.
Table of Contents
Chef’s Notes-Mediterranean Harvest Bowl
- Prepping all your vegetables before you start cooking can streamline the process. Chop your cucumber and tomatoes while the grains are cooking to save time.
- To achieve the best texture, rinse the quinoa thoroughly before cooking to remove any bitterness from the saponin coating. This step ensures a fluffier grain bowl.
- Feel free to customize the lemon dressing by adding a pinch of garlic powder or a dash of red pepper flakes for an extra kick.
- For added crunch and flavor, roast your chickpeas in the oven with olive oil and spices for 20-30 minutes at 400°F (200°C) before adding them to your bowl.
- This dish stores well in the refrigerator for up to three days. Keep the dressing separate until you’re ready to serve to prevent the veggies from becoming soggy.
- Pair this bowl with a side of whole-grain pita and a dollop of hummus for a complete Mediterranean meal. You can also add grilled chicken, shrimp, or falafel for extra protein.
- Serve the bowls in clear glass containers to showcase the vibrant colors of the ingredients. A sprinkle of fresh parsley on top can enhance visual appeal.
Mediterranean Harvest Bowl
4
bowls20
minutes20
minutes666
kcal10
minutes50
minutesDive into the vibrant flavors of the Mediterranean with this delightful grain bowl! Packed with wholesome ingredients like fluffy brown rice, protein-rich quinoa, and a medley of fresh veggies, this dish is a celebration of taste and health. Drizzled with a zesty lemon dressing, it’s perfect for a quick dinner or a refreshing lunch. Channel your inner chef and create a masterpiece that rivals any celebrity chef’s creation. This bowl is not just a meal; it’s an experience!
Ingredients
- Grains
1 cup uncooked long-grain brown rice
1 cup uncooked white quinoa
1 tsp finely ground sea salt
- Vegetables & Toppings
4 cups romaine lettuce washed and shredded
1 large English cucumber chopped into cubes
2 cups cherry tomatoes cut in half
4 ounces feta cheese diced into small cubes
1 cup pitted kalamata olives
15 ounce can of chickpeas drained and rinsed
Fresh dill sprigs for garnish
- Lemon Dressing
1/4 cup extra virgin olive oil
3 tbsp freshly squeezed lemon juice
1 tsp Dijon mustard
1 tsp honey or agave syrup
1 tbsp finely chopped fresh parsley
Salt and freshly ground black pepper to taste
- Alternative Ingredients:
Brown rice substitute: white rice or cauliflower rice for low-carb option.
Quinoa substitute: bulgur or couscous.
Feta cheese substitute: goat cheese or vegan feta for dairy-free.
Honey substitute: maple syrup or agave syrup.
Directions
- Cooking Grains – Combine the brown rice and quinoa in a large saucepan. Cover with cold water and let soak for about 10 minutes. Drain and rinse until the water runs clear. Add 3 ½ cups of water and sea salt to the pan. Bring to a boil over medium-high heat and cook until most of the water is absorbed. Reduce heat to low, cover with a lid, and simmer for about 20 minutes until all water is absorbed. Turn off the heat and let it steam for an additional 10 minutes before fluffing with a fork.
- Preparing Dressing – In a small jar or bowl, combine olive oil, lemon juice, Dijon mustard, honey, parsley, salt, and pepper. Secure the lid and shake vigorously or whisk until well combined.
- Assembling Bowls – Divide the cooked grains among four serving bowls. Top each with shredded lettuce, cucumber cubes, halved cherry tomatoes, feta cubes, olives, chickpeas, and fresh dill sprigs. Drizzle generously with the lemon dressing before serving.
Equipment
- large saucepan
- chopping board
- sharp knife
- measuring cups and spoons
- Whisk
Notes
- For added crunch and flavor, consider topping your bowl with crispy chickpeas or toasted nuts. This dish pairs beautifully with a side of hummus or tzatziki. Feel free to add grilled chicken or shrimp for extra protein if desired.
Nutrition Facts
- Calories: 666kcal
- Fat: 28g
- Saturated Fat: 5g
- Cholesterol: 11mg
- Sodium: 1578mg
- Potassium: 951mg
- Carbohydrates: 89g
- Fiber: 12g
- Sugar: 6g
- Protein: 19g
- Vitamin A: 4832IU
- Vitamin C: 27mg
- Calcium: 191mg
- Iron: 6mg
FAQ-Mediterranean Harvest Bowl
Can I use other grains instead of brown rice and quinoa?
Yes! You can substitute brown rice with white rice, cauliflower rice, or even farro. For quinoa, options like bulgur or couscous work well.
Is this dish suitable for meal prep?
Absolutely! This bowl is perfect for meal prep. Just store the ingredients separately in airtight containers and assemble the bowls when ready to eat.
Can I make this recipe vegan?
Yes, this recipe can be made vegan by substituting the feta cheese with vegan feta and using maple syrup or agave syrup instead of honey.
How can I add more protein to this bowl?
You can easily add more protein by including grilled chicken, shrimp, or chickpeas. Tofu or tempeh are also great plant-based options.
What can I do with leftovers?
Leftover grains and veggies can be used in salads, wraps, or even blended into a smoothie. You can also toss them into soups for added nutrition and flavor.
