Mediterranean Grain Bowls Are the Perfect Energy-Boosting Lunch - Indoors Beauty

Mediterranean Grain Bowls Are the Perfect Energy-Boosting Lunch

Mediterranean Grain Bowls Are the Perfect Energy-Boosting Lunch

What makes an ideal lunch? For me, the noon meal is a time to hit pause on my to-do listing and deal with myself to one thing scrumptious and satisfying. It’s a welcome break in the day the place I can get restored for no matter comes subsequent. It’s additionally a chance to pack in as many energy-boosting vitamins as potential—that 3pm stoop is actual, and in my expertise it’s instantly tied to what I ate for lunch that day. This Mediterranean Grain Bowl is my present lunchtime obsession. Not solely is it straightforward to meal prep utterly on the weekend, it additionally combines so lots of the high longevity meals right into a scrumptious meal that enhances coronary heart and mind well being.

The method for any good grain bowl is often a mix of fiber-rich complete grains with protein and veggies, making it a one-bowl nutrient-packed meal. To make it actually scrumptious, take into consideration including distinction with taste, texture, and colour. I prefer to give you a unfastened “theme” for my grain bowls—say, Mexican or Fall Flavors—to tie all the pieces collectively.

For as we speak’s grain bowl (admittedly my new favourite), I used to be impressed by the flavors in a standard Greek salad. Then I added different heart-healthy Mediterranean substances to degree it up and preserve me feeling full and energized. Scroll on for precisely how this colourful, scrumptious, and tremendous wholesome Mediterranean Grain Bowl comes collectively in lower than half-hour.

Why we love the Mediterranean eating regimen

As somebody who likes to eat scrumptious meals and prioritizes optimum well being, I’m all the time searching for a approach of consuming that each satisfies and nourishes my physique. Despite all the conflicting dietary info on the market, it’s arduous to argue with the Mediterranean eating regimen. Not solely is it stuffed with the most flavor-packed and satisfying meals (whats up EVOO!), it’s additionally backed by science as the eating regimen that’s most useful in lowering the danger of power ailments and selling total well-being.

The Mediterranean eating regimen’s wholesome plant-based proteins, fat, fiber-rich grains, and veggies are all discovered on this bowl, therefore the title.

How to make these Mediterranean Grain Bowls

One of the many causes I like this grain bowl recipe is that you may prep all the substances on the weekend, toss it collectively, and preserve it in the fridge to eat for lunch all week. My kinda meal prep. The substances are sturdy sufficient to carry up with out changing into soggy—in reality, I believe the flavors get even higher after marinating in a single day. Here’s the rundown:

First, you’re going to make your quinoa in line with the bundle instructions. My personal secret to fluffy and non-soggy quinoa? During the “cooling” step, place a double-layered paper towel between the pot and the lid for about 10 minutes. The towel absorbs any extra water evaporating off the quinoa, leaving it the good consistency.

Next, you’re going to cut up your cucumber, tomatoes, and purple onion. Halve the olives and grapes, and chop up all of your herbs. I like to make use of tons of herbs on this to make it virtually tabbouleh-like. Mint, parsley, and basil are my favourite, however any recent herbs like chives or dill work fantastically too.

Next, rinse and drain your chickpeas. You can completely make chickpeas from dried and so they’ll be much more scrumptious, however I often take a welcome shortcut with good-quality canned chickpeas.

Then, make the easiest dressing by shaking up lemon juice, olive oil, plain greek yogurt, and a squeeze of agave or honey in a mason jar.

Finally, you merely toss the cooked quinoa with all of your veggies and herbs, add some dressing and toss once more, then high it with feta. It’s really the greatest taste combo—the grapes are a bit outside-the-box, however their pop of sweetness is the place it’s at.

Meal prep suggestions for achievement

If you’re going to prep this Mediterranean Grain Bowl prematurely like I do, right here are some things to bear in mind:

Other Mediterranean-Inspired Recipes You’ll Love

Lemony Spring Pasta Salad with Olives, Artichokes, and Bacon

Pack this brilliant and zesty spring pasta salad for each picnic all season. Super straightforward to toss collectively, it’s bursting with greens and a lot taste.

Eggplant and Ricotta Flatbread Pizza

This wholesome flatbread pizza recipe is topped with eggplant, tomatoes, and ricotta. It’s the good easy summer season dinner.

Mediterranean Baked Salmon with Tomatoes, Olives, and Capers

This wholesome one-dish marvel is ideal for a busy weeknight or a Saturday night time with mates. Baking the salmon with the greens and lemon slices yields a superbly tender and flavorful fish each time, since the veggies launch their juices to create their very own flavorful sauce.


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This wholesome and scrumptious grain bowl is full of heart-healthy, longevity-boosting substances. Make it on the weekend—get pleasure from for lunch all week.

  • 1/2 cup quinoa
  • 1 seedless cucumber
  • 1 giant tomato (or a handful of cherry tomatoes)
  • 1/2 cup black olives, pitted
  • 1 can chickpeas
  • 1 cup of seedless purple or black grapes
  • 1/4 purple onion
  • 1/2 cup mint
  • 1/4 cup parsley
  • 1/2 cup basil
  • 1/2 cup feta, crumbled
  • kosher salt and freshly floor black pepper, to style

for the lemon-yogurt dressing:

  • juice of 1 giant lemon
  • 1/4 cup olive oil
  • 12 tablespoons plain greek yogurt
  • 2 tablespoons agave
  • kosher salt and freshly floor black pepper, to style

  1. Cook the quinoa in line with the bundle instructions. During the “cooling” step, place a paper towel between the pot and the lid to completely soak up all the water. Let cool utterly.
  2. Meanwhile, chop the cucumber, tomato, and purple onion. Halve the black olives and halve the grapes.
  3. Rinse and drain the chickpeas.
  4. Finely chop all the herbs.
  5. In a big serving bowl, toss the cooled quinoa with the cucumber, tomato, olives, chickpeas, grapes, onion, and herbs. 
  6. Make the dressing by shaking up all the substances in a jar till mixed, then drizzle a bit over the salad and style. Add kind of as desired.
  7. Crumble feta over the high, season with salt and pepper. Eat!


  • Feel free to sub any recent summer season herbs. Chives, dill, and cilantro might all work fantastically.
  • Prep this on the weekend and retailer in an hermetic container in the fridge for as much as 4 days. Add dressing simply earlier than serving to maintain from getting soggy.
  • Prep Time: 20
  • Category: Lunch
  • Cuisine: Mediterranean

Keywords: mediterranean eating regimen, grain bowl, lunch, wholesome, vegetarian, straightforward, meal prep

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