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Mediterranean grain bowls with brown rice, quinoa, fresh vegetables, feta and olives in a large white bowl.
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Mediterranean Grain Bowl

A light and healthy dinner or lunch, these Mediterranean Grain Bowls are filled with brown rice, quinoa, chickpeas, fresh vegetables, olives and feta, all drizzled in a lemon herb dressing.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Dinner, Mains, Salads
Cuisine: Mediterranean
Diet: Diabetic, Gluten Free, Low Calorie
Keyword: brown rice, chickpeas, lemon dressing, quinoa
Servings: 4
Calories: 666kcal
Author: Sarah Bell

Equipment

Ingredients

  • 1 cup brown rice
  • 1 cup quinoa
  • 1 teaspoon sea salt finely ground
  • 4 cups gem lettuce washed and sliced
  • 1 large continental cucumber diced
  • 300 grams cherry tomatoes halved
  • 50 grams Greek feta cheese cubed
  • 1 cup kalamata olives pitted
  • 425 grams canned chickpeas strained and rinsed
  • Fresh dill

Lemon Dressing

  • 60 mL olive oil extra virgin
  • 40 mL lemon juice fresh
  • 1 teaspoon dijon mustard
  • 1 teaspoon honey
  • 1 tablespoon parsley finely chopped
  • salt & pepper to taste

Instructions

  • Add the brown rice and quinoa to a large saucepan and cover with cold water. Soak for ten minutes and then rinse under water until the water runs almost clear. Strain the brown rice and quinoa and return to the pan along with 3 ½ cups water and a teaspoon sea salt. Stir to combine.
  • Bring to a boil and boil until at least three quarters of the water has been absorbed. Reduce the heat, place the lid on and allow to a simmer until the remaining water has been absorbed. This all takes around 20 minutes. Turn off the heat and leave the lid on to steam. After ten minutes, remove the lid and fluff with a fork.
  • While the rice is cooking, make the salad dressing. Add all of the salad dressing ingredients into a jar. Place the lid on firmly and shake vigorously to combine.
  • To assemble the bowls, divide the cooked rice and quinoa between four bowls. Top with lettuce, diced cucumber, cherry tomatoes, feta, olives, fresh dill and chickpeas.
  • Drizzle each grain bowl with dressing and serve straight away.

Notes

Nutrition facts are based 4 large serves. 

Optional Toppings

Nutrition

Calories: 666kcal | Carbohydrates: 89g | Protein: 19g | Fat: 28g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Cholesterol: 11mg | Sodium: 1578mg | Potassium: 951mg | Fiber: 12g | Sugar: 6g | Vitamin A: 4832IU | Vitamin C: 27mg | Calcium: 191mg | Iron: 6mg