Pin It Bring the vibrant and refreshing flavors of the Mediterranean to your kitchen with this Spinach and Feta Grain Bowl. This wholesome dish combines nutrient-dense grains with the earthy notes of sautéed spinach and the salty, creamy kick of feta cheese. Whether you are looking for a satisfying lunch or a light dinner, this bowl offers a perfect balance of textures and fresh ingredients that will leave you feeling energized.
Pin It This grain bowl is more than just a meal; it is a medley of colors and flavors. From the crunch of the diced cucumber and red bell pepper to the sweetness of the cherry tomatoes, every bite provides a new sensation. A bright lemon-olive oil dressing ties the dish together, enhancing the natural flavors of the vegetables without overpowering them.
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, chopped fresh parsley
Instructions
- 1. 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.
- 2. 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.
- 3. Prepare the dressing
- In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), minced garlic, salt, and pepper.
- 4. Assemble the bowls
- Divide cooked grains among 4 bowls. Top each with sautéed spinach, cherry tomatoes, cucumber, bell pepper, and red onion.
- 5. Add finishing touches
- Sprinkle crumbled feta cheese evenly over each bowl and drizzle with the prepared dressing. Garnish with toasted pine nuts or sunflower seeds and fresh parsley if desired.
Zusatztipps für die Zubereitung
When cooking the grains, ensure the liquid is fully absorbed before fluffing with a fork to achieve the best texture. If you choose brown rice, remember it requires a longer cooking time of about 35 minutes compared to quinoa's 15 minutes. Sauté the spinach only until it just begins to wilt to maintain its vibrant green color and delicate flavor.
Varianten und Anpassungen
This recipe is highly adaptable. You can swap quinoa or brown rice for farro, bulgur, or couscous depending on what you have in your pantry. For those who enjoy different leafy greens, try using arugula or kale instead of spinach. If you are not strictly vegetarian or simply want more protein, adding cooked chickpeas or grilled chicken is an excellent way to bulk up the bowl.
Serviervorschläge
Serve this grain bowl immediately while the grains are still warm, or enjoy it chilled as a refreshing salad at room temperature. It makes for a beautiful presentation when served in wide, shallow bowls. To complete the experience, pair this Mediterranean dish with a crisp glass of Sauvignon Blanc or a light, chilled rosé.
Pin It With its combination of warm grains, fresh vegetables, and tangy feta, this Spinach and Feta Grain Bowl is a delightful way to enjoy a balanced and flavorful meal. It is a simple yet sophisticated dish that proves healthy eating can be both easy and delicious.
Recipe FAQs
- → Can I make this grain bowl ahead of time?
Absolutely. Cook the grains and prepare the vegetables up to 3 days in advance. Store components separately in airtight containers and assemble when ready to serve. Add the dressing just before eating to maintain freshness.
- → What grains work best for this bowl?
Quinoa and brown rice are excellent choices, but farro, bulgur, couscous, or even barley work wonderfully. Each grain brings unique texture and cooking time. Choose based on preference or what's available in your pantry.
- → How can I add more protein to this bowl?
For extra protein, add cooked chickpeas, lentils, or white beans. Grilled chicken, shrimp, or a poached egg also complement the Mediterranean flavors without overpowering the dish. Even hemp seeds or pumpkin seeds boost protein content.
- → Can I use other greens instead of spinach?
Yes. Arugula adds peppery bite, kale provides hearty texture, or Swiss chard offers mild sweetness. Sauté sturdy greens like kale slightly longer. Delicate greens like arugula can be added fresh without cooking.
- → Is this bowl served warm or cold?
Enjoy it either way. Serve warm immediately after assembly, or let the cooked grains and spinach cool to room temperature for a refreshing cold version. The flavors develop beautifully as the bowl sits, making it ideal for lunch the next day.
- → What can I substitute for feta cheese?
Goat cheese offers similar creaminess with tangy flavor. For dairy-free options, try vegan feta alternatives or cubed avocado. Even halloumi provides salty richness. The choice depends on your dietary needs and flavor preferences.