Save This Spinach and Feta Grain Bowl is a celebration of fresh, Mediterranean-inspired flavors that come together in a vibrant and wholesome meal. Earthy grains provide a satisfying base for tender sautéed spinach and the sharp, creamy tang of crumbled feta cheese. Whether you are looking for a nutritious lunch or a light dinner, this bowl offers a perfect balance of textures and colors that make healthy eating a delight.
Save The beauty of this dish lies in the medley of raw and cooked ingredients. The warmth of the grains and the wilted spinach contrasts beautifully with the crisp crunch of cucumbers, red bell peppers, and thinly sliced red onions. Finished with a zesty lemon-garlic dressing, every bite is a refreshing burst of sunshine.
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. This takes about 15 minutes for quinoa or 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, then remove from heat.
- Prepare the dressing
- In a small bowl, whisk together the olive oil, lemon juice, honey (or maple syrup), minced garlic, salt, and pepper.
- Assemble the bowls
- Divide the cooked grains among 4 bowls. Top each with the sautéed spinach, cherry tomatoes, cucumber, bell pepper, and red onion. Sprinkle the crumbled feta cheese evenly over each bowl.
- Garnish and serve
- Drizzle with the prepared 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
To ensure the best texture, make sure the grains have absorbed all the liquid before fluffing. When sautéing the spinach, keep the heat at a medium level to prevent it from becoming too watery; you want it just wilted. Whisking the dressing thoroughly will emulsify the oil and lemon juice for a consistent flavor throughout the bowl.
Varianten und Anpassungen
You can easily customize this recipe by swapping the base for farro, bulgur, or couscous. If you prefer a different green, try using arugula or kale instead of spinach for a peppery or sturdier profile. For those wanting extra protein, adding cooked chickpeas or grilled chicken is a great way to make the meal even more substantial.
Serviervorschläge
This bowl is best served immediately to enjoy the contrast of the warm grains and cool vegetables. For a complete Mediterranean experience, pair this dish with a crisp Sauvignon Blanc or a light rosé. It also makes for a fantastic meal-prep option; just keep the dressing on the side until you are ready to eat.
Save With its combination of fiber-rich grains, fresh produce, and savory feta, this Spinach and Feta Grain Bowl is a satisfying solution for anyone seeking a delicious, balanced meal. It is a simple yet elegant dish that proves healthy eating can be both easy and incredibly flavorful.
Questions & Answers
- → Can I make this grain bowl ahead of time?
Yes, this bowl meal prep excellently. Cook grains and vegetables in advance, store separately in airtight containers, and assemble when ready to eat. Add dressing just before serving to maintain texture.
- → What other grains work well in this bowl?
Farro, bulgur, couscous, or wild rice all substitute beautifully for quinoa. Adjust cooking times accordingly and choose grains that hold their texture well when mixed with vegetables.
- → How can I add more protein to this dish?
Incorporate cooked chickpeas, lentils, or grilled chicken. Hemp seeds, chopped walnuts, or a dollop of Greek yogurt also boost protein content while complementing the Mediterranean flavors.
- → Can I use frozen spinach instead of fresh?
Frozen spinach works in a pinch. Thaw completely and squeeze out excess moisture before sautéing. Note that fresh spinach provides better texture and brighter color in the final presentation.
- → How long does this keep in the refrigerator?
Stored properly in airtight containers, components stay fresh for 3-4 days. Keep dressing separate and add fresh toppings just before serving for best quality and texture.
- → Is this suitable for gluten-free diets?
Yes, when using certified gluten-free quinoa and checking that all other ingredients, particularly feta cheese and optional toppings, meet gluten-free standards.