Spinach and Feta Grain Bowl

Experience the vibrant flavors of the Mediterranean with this Spinach and Feta Grain Bowl. This wholesome dish combines nutrient-dense sautéed spinach and creamy feta cheese with a hearty base of grains and fresh, crunchy vegetables. It is an ideal choice for anyone seeking a nutritious lunch or a light, satisfying dinner that is as visually stunning as it is delicious.

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The beauty of this grain bowl lies in its balance. The warmth of the freshly cooked quinoa or brown rice gently wilts the surrounding vegetables, while the homemade lemon and garlic dressing ties every element together with a zesty finish. Whether you are meal prepping for the week or serving a fresh family meal, this recipe is a reliable staple for vegetarian dining.

Ingredients

• 1 cup quinoa (uncooked) or brown rice
• 2 cups vegetable broth or water
• 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
• 3/4 cup feta cheese, crumbled
• 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
• 2 tablespoons toasted pine nuts or sunflower seeds (optional)
• Fresh parsley, chopped (optional)

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 the cheese

Sprinkle crumbled feta cheese evenly over each bowl.

6. Dress and garnish

Drizzle with dressing. Garnish with toasted pine nuts (or sunflower seeds) and fresh parsley, if desired.

7. Finish

Serve immediately, warm or at room temperature.

Zusatztipps für die Zubereitung

For the best results, ensure your grains are fully drained if any excess liquid remains after cooking. When sautéing the spinach, keep the heat at medium to prevent burning the delicate leaves; they only need a few minutes to reach the perfect wilted consistency. If you are using brown rice, remember to start it earlier as it requires a longer simmering time than quinoa.

Varianten und Anpassungen

You can easily swap quinoa or brown rice for other grains like farro, bulgur, or couscous depending on what you have in your pantry. For those looking for extra protein, adding cooked chickpeas or grilled chicken works wonderfully. If you prefer a different green, try substituting the spinach with arugula for a peppery bite or kale for a heartier texture.

Serviervorschläge

This bowl is incredibly versatile and can be served either warm or at room temperature. For a complete dining experience, pair the Spinach and Feta Grain Bowl with a crisp Sauvignon Blanc or a light, chilled rosé. It also stores well in the refrigerator, making it an excellent option for a refreshing cold grain salad the next day.

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Enjoy this wholesome blend of Mediterranean textures and flavors. Whether shared with friends or enjoyed as a quiet solo lunch, this Spinach and Feta Grain Bowl is sure to become a favorite in your healthy recipe rotation.

Recipe Q&A

→ Can I make this grain bowl ahead of time?

Yes, this bowl meal preps beautifully. Cook the grains and sauté the spinach up to 3 days ahead. Store components separately in airtight containers and assemble when ready to serve. Add the dressing just before eating to keep vegetables crisp.

→ What grains work best in this bowl?

Quinoa cooks quickly and pairs perfectly with Mediterranean flavors. Brown rice, farro, bulgur, or couscous also work wonderfully. Adjust cooking times accordingly—quinoa needs about 15 minutes while brown rice requires 35 minutes simmering.

→ How can I add more protein?

Stir in cooked chickpeas, cannellini beans, or lentils for plant-based protein. Grilled chicken strips or roasted chickpeas also complement the feta and spinach beautifully without overpowering the Mediterranean profile.

→ Can I use different greens?

Absolutely. Baby kale or arugula add peppery notes, while Swiss chard brings earthy sweetness. Sauté hearty greens like kale slightly longer than spinach. Tender greens like fresh arugula can be added raw without cooking.

→ Is this bowl served warm or cold?

It's delicious either way. Serve warm right after assembling, or let it cool to room temperature for a refreshing lunch. The flavors meld beautifully as it sits, making it ideal for picnics or desk lunches.

→ What can I substitute for feta cheese?

Goat cheese crumbles offer similar tangy creaminess. For dairy-free options, try vegan feta or diced avocado with extra lemon juice. Halloumi adds a salty, squeaky texture when pan-fried and cubed.