A wholesome and colorful meal in a bowl, these Mediterranean Grain Bowls combine nutty quinoa (or your grain of choice), caramelized roasted vegetables, tangy feta, and a vibrant lemon-herb dressing. Perfect for a nutritious lunch or a satisfying dinner.

Why You’ll Love This Recipe

Packed with Mediterranean flavor – Roasted vegetables, briny feta, fresh herbs, and a zesty lemon dressing offer bold, balanced flavors.
Nutrient-dense and satisfying – High in fiber, protein, and vitamins with plant-based ingredients that keep you full and energized.
Customizable grain base – Choose from quinoa, farro, bulgur, or brown rice to suit your preference or pantry.
Ideal for meal prep – Components can be made ahead and assembled fresh for quick weekday meals.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

1 cup quinoa (or farro, bulgur, or brown rice)
2 cups water or vegetable broth
1 zucchini, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 small red onion, chopped
1 cup cherry tomatoes, halved
2 tablespoons olive oil
1 teaspoon dried oregano
Salt and black pepper to taste
3/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh mint
Juice of 1 lemon
1 tablespoon red wine vinegar
1 tablespoon honey
1 clove garlic, minced
2 tablespoons extra virgin olive oil (for dressing)

directions

Preheat oven to 400°F (200°C).
In a large bowl, toss zucchini, red and yellow bell peppers, red onion, and cherry tomatoes with 2 tablespoons olive oil, oregano, salt, and pepper.
Spread vegetables evenly on a baking sheet and roast for 20–25 minutes until tender and lightly caramelized.
Meanwhile, rinse quinoa and cook with water or broth according to package directions. Fluff and set aside.
Whisk together lemon juice, red wine vinegar, honey, garlic, and 2 tablespoons extra virgin olive oil to create the dressing.
To serve, layer quinoa in bowls, top with roasted vegetables, crumbled feta, parsley, and mint.
Drizzle each bowl with the lemon dressing and serve immediately.

Servings and timing

Servings: 4
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Calories: 430 kcal per serving

Variations

Substitute quinoa with couscous, freekeh, or millet for different textures.
Add a scoop of hummus or tzatziki for a creamy contrast.
Include protein like grilled chicken, chickpeas, or tofu for a heartier bowl.
Swap herbs to suit your taste—basil or cilantro work beautifully.
Add olives or sun-dried tomatoes for extra Mediterranean flair.

storage/reheating

Storage: Keep components (grains, roasted vegetables, dressing) separate in airtight containers for up to 4 days.
Reheating: Warm grains and vegetables in the microwave or on stovetop; assemble with fresh herbs and dressing before serving.
Make-ahead tip: Assemble bowls without dressing and herbs; add these fresh for best flavor and texture.

FAQs

1. Can I use a different grain besides quinoa?

Yes, farro, bulgur, couscous, or brown rice all work well.

2. Can I roast the vegetables in advance?

Absolutely. Roasted vegetables keep well in the fridge for up to 4 days.

3. Is this recipe gluten-free?

Yes, if using gluten-free grains like quinoa or brown rice.

4. Can I make it vegan?

Omit the feta or use a dairy-free alternative to make it fully plant-based.

5. How can I add more protein?

Add grilled chicken, boiled eggs, tofu, or chickpeas.

6. Will the herbs wilt if stored?

Fresh herbs are best added just before serving to maintain their flavor and texture.

7. Can I serve it cold?

Yes, it’s delicious served cold or at room temperature.

8. What’s the best way to pack it for lunch?

Pack dressing separately and assemble just before eating.

9. Can I use bottled dressing?

You can, though homemade dressing gives the freshest flavor.

10. What’s a good side to serve with this?

Pair with warm pita bread or a simple green salad.

Conclusion

Mediterranean Grain Bowls with Roasted Vegetables, Feta & Fresh Herbs offer a vibrant, balanced, and satisfying meal in every bite. Whether enjoyed warm or cold, they are perfect for meal prep, weeknight dinners, or healthy lunches on the go.