Vegetarian Hearty Grain Bowl
Fuel your day with this vibrant Vegetarian Hearty Grain Bowl—a wholesome, nutrient-packed recipe brimming with flavor and texture. This satisfying dish features the nutty goodness of fluffy quinoa as its base, paired with protein-rich chickpeas, juicy cherry tomatoes, crisp cucumbers, creamy avocado, and tender baby spinach. A zesty homemade dressing of olive oil, lemon juice, and a hint of honey ties it all together, while crumbled feta and fresh parsley add a touch of Mediterranean flair. Ready in just 35 minutes, this balanced and visually stunning grain bowl makes for the perfect vegetarian lunch, dinner, or meal prep option. Enjoy it fresh or allow the flavors to mingle overnight for an even tastier experience!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 large avocado, diced
- 0.25 medium red onion, thinly sliced
- 2 cups baby spinach
- 0.5 cup feta cheese, crumbled
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the quinoa under cold water using a fine mesh strainer to remove its natural coating, which can make it taste bitter.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and a pinch of salt, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and all the water has been absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
While the quinoa is cooking, prepare the dressing. In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and black pepper until well combined.
In a large mixing bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, avocado, red onion, baby spinach, and feta cheese.
Drizzle the dressing over the grain and vegetable mixture, and gently toss to combine and evenly coat all ingredients with the dressing.
Sprinkle the chopped fresh parsley over the top for garnish.
Divide the grain bowl mixture among four serving bowls.
Serve immediately or refrigerate for up to 24 hours, allowing the flavors to meld even more. If refrigerating, leave the avocado and feta cheese to add just before serving if possible to maintain their texture.
Nutrition Facts
Calories |
1740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.0 g | 110% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2946 mg | 128% | |
| Total Carbohydrate | 204.9 g | 75% | |
| Dietary Fiber | 58.6 g | 209% | |
| Total Sugars | 42.4 g | ||
| Protein | 55.7 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 472 mg | 36% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 3711 mg | 79% | |
*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.
