Low Fat Hearty Grain Bowl
Wholesome, fresh, and delightfully satisfying, this Low Fat Hearty Grain Bowl is the perfect recipe for anyone seeking a nutritious, protein-packed meal that's easy to prepare. Featuring fluffy quinoa as the base, this grain bowl is loaded with vibrant cherry tomatoes, crisp cucumber, nutrient-rich baby spinach, and hearty chickpeas. A creamy yet light low-fat Greek yogurt dressing infused with lemon juice, garlic, and a touch of parsley ties everything together with a refreshing zesty flavor. Ready in just 30 minutes and ideal for meal prep, this filling, low-fat dish is packed with fiber, vitamins, and lean protein, making it a fantastic choice for healthy lunches or dinners. Whether served fresh or chilled, this grain bowl promises to check every box for quick, flavorful, and guilt-free eating.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 2 cups Baby spinach
- 0.25 cup Red onion
- 1 can (15 oz) Chickpeas
- 0.5 cup Plain low-fat Greek yogurt
- 2 tablespoons Lemon juice
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Rinse 1 cup of quinoa thoroughly under cold water using a fine-mesh sieve.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Simmer for 15 minutes, or until the quinoa has absorbed all the water and is tender. Fluff with a fork and set aside to cool slightly.
While the quinoa is cooking, halve 1 cup of cherry tomatoes and dice 1 medium cucumber into small cubes.
Thinly slice 1/4 cup of red onion and rinse and drain 1 can of chickpeas.
In a small bowl, combine 1/2 cup of plain low-fat Greek yogurt, 2 tablespoons of lemon juice, 1/2 teaspoon of garlic powder, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix until smooth to create the dressing.
Chop 2 tablespoons of fresh parsley for garnish.
In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, baby spinach, red onion, and chickpeas.
Drizzle the yogurt dressing over the grain mixture and toss gently to combine all ingredients evenly.
Divide the grain salad into four bowls and garnish each with a sprinkle of fresh parsley.
Serve immediately or refrigerate for up to 2 days for a quick meal prep option.
Nutrition Facts
Calories |
1459 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.8 g | 33% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 1927 mg | 84% | |
| Total Carbohydrate | 234.5 g | 85% | |
| Dietary Fiber | 37.9 g | 135% | |
| Total Sugars | 34.6 g | ||
| Protein | 78.5 g | 157% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 529 mg | 41% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 2356 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
