Spinach and Feta Grain Bowl

This Spinach and Feta Grain Bowl is a vibrant, wholesome dish that brings together the earthy goodness of sautéed spinach and the creamy tang of feta cheese. Served over a hearty medley of grains and crisp vegetables, it offers a Mediterranean-inspired meal that is both refreshing and satisfying. Whether you are looking for a nutritious lunch or a light dinner, this bowl is a perfect choice for anyone seeking a balanced, vegetarian meal.

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The beauty of this grain bowl lies in its simplicity and the quality of its ingredients. By pairing warm, fluffy grains with chilled cucumbers and juicy cherry tomatoes, you create a delightful contrast in temperatures and textures. The homemade dressing, with its touch of honey and fresh lemon, ties all the components together for a bright, zesty finish.

Ingredients

Grains

• 1 cup quinoa (uncooked) or brown rice
• 2 cups vegetable broth or water

Vegetables

• 4 cups fresh spinach, washed and roughly chopped
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1 red bell pepper, diced
• 1 small red onion, thinly sliced

Dairy

• 3/4 cup feta cheese, crumbled

Dressing

• 3 tablespoons extra-virgin olive oil
• 1 1/2 tablespoons fresh lemon juice
• 1 teaspoon honey or maple syrup
• 1 garlic clove, minced
• Salt and freshly ground black pepper, to taste

Optional Toppings

• 2 tablespoons toasted pine nuts or sunflower seeds
• Fresh parsley, chopped

Instructions

Cook the grains

In a medium saucepan, bring the vegetable broth (or water) to a boil. Stir in quinoa (or brown rice), reduce heat, cover, and simmer until tender and liquid is absorbed (about 15 minutes for quinoa, 35 minutes for brown rice). Fluff with a fork and set aside.

Sauté the spinach

In a large skillet over medium heat, add 1 tablespoon olive oil. Add the chopped spinach and sauté for 2–3 minutes until just wilted. Remove from heat.

Prepare the dressing

In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), minced garlic, salt, and pepper.

Assemble the bowls

Divide cooked grains among 4 bowls. Top each with sautéed spinach, cherry tomatoes, cucumber, bell pepper, and red onion.

Add the cheese

Sprinkle crumbled feta cheese evenly over each bowl.

Garnish and serve

Drizzle with dressing. Garnish with toasted pine nuts (or sunflower seeds) and fresh parsley, if desired. Serve immediately, warm or at room temperature.

Zusatztipps für die Zubereitung

For the best results, ensure your spinach is thoroughly washed and dried before sautéing to prevent excess moisture in the bowl. When cooking the grains, using vegetable broth instead of water adds a deeper layer of savory flavor. If you prefer a crispier texture for the vegetables, add the cherry tomatoes and cucumber just before serving.

Varianten und Anpassungen

You can easily customize this bowl by swapping quinoa or brown rice for other grains like farro, bulgur, or couscous. For those who enjoy a different greens profile, arugula or kale make excellent substitutes for spinach. If you want to increase the protein content, consider adding cooked chickpeas or grilled chicken.

Serviervorschläge

This Mediterranean bowl is best served immediately to enjoy the contrast of the warm sautéed spinach and cool vegetables. It pairs wonderfully with a crisp Sauvignon Blanc or a light rosé. For an extra touch of flavor, a few sprigs of fresh parsley and toasted pine nuts provide a professional finish.

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With 340 calories and 11g of protein per serving, this Spinach and Feta Grain Bowl is a fantastic addition to your weekly meal rotation. It is easy to prepare, visually stunning, and packed with the fresh flavors of the Mediterranean.

Recipe FAQs

→ What grains work best for this bowl?

Quinoa and brown rice are excellent choices, but you can also use farro, bulgur, or couscous. Quinoa cooks fastest at 15 minutes, while brown rice takes about 35 minutes to become tender.

→ Can I make this ahead for meal prep?

Absolutely. Cook the grains and sauté the spinach in advance. Store components separately in airtight containers for up to 4 days. Assemble bowls fresh and add dressing just before serving.

→ How do I keep the spinach from getting soggy?

Sauté spinach just until wilted, about 2-3 minutes over medium heat. Avoid overcooking. If preparing in advance, store sautéed spinach separately from the dressing to maintain texture.

→ What protein additions work well?

For vegetarian options, add cooked chickpeas, lentils, or white beans. If not vegetarian, grilled chicken, shrimp, or sliced steak make excellent protein additions to this Mediterranean bowl.

→ Can I use different greens?

Yes, baby spinach works without chopping. For more robust flavors, try arugula for peppery notes or kale—just sauté kale slightly longer since it's tougher than spinach.

→ Is the feta necessary?

Feta provides tangy creaminess that balances the earthy grains and bright vegetables. For dairy-free options, try vegan feta alternatives or add olives and extra lemon juice for similar brightness.