Save to Pins This Spinach and Feta Grain Bowl is a vibrant, wholesome meal that brings together the earthy flavors of sautéed spinach and the creamy tang of feta cheese. Served over a bed of nutrient-dense grains and a colorful medley of fresh vegetables, this dish is as beautiful as it is delicious, making it the perfect choice for a refreshing lunch or a light, satisfying dinner.
Save to Pins The combination of crisp cucumbers, sweet bell peppers, and juicy cherry tomatoes provides a delightful crunch that contrasts perfectly with the tender sautéed spinach and fluffy grains. A simple lemon-garlic dressing ties everything together with a bright, zesty finish.
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
- 1. Cook the Grains
- In a medium saucepan, bring the vegetable broth or water to a boil. Stir in the 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 of olive oil. Add the chopped spinach and sauté for 2–3 minutes until just wilted, then remove from heat.
- 3. Prepare the Dressing
- In a small bowl, whisk together the remaining olive oil, lemon juice, honey or maple syrup, minced garlic, salt, and pepper.
- 4. 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 crumbled feta cheese evenly over each bowl and drizzle with the dressing.
- 5. Garnish and Serve
- Top with toasted pine nuts or sunflower seeds and fresh parsley if desired. Serve immediately, either warm or at room temperature.
Zusatztipps für die Zubereitung
To ensure the best flavor, use fresh lemon juice rather than bottled. When sautéing the spinach, be careful not to overcook it; you want it just wilted to maintain its vibrant green color. If you are using quinoa, rinsing it before cooking can help remove any natural bitterness.
Varianten und Anpassungen
You can easily swap quinoa or brown rice for other grains like farro, bulgur, or couscous. For those who prefer different greens, arugula or kale make excellent substitutes for spinach. If you are looking to add more protein, cooked chickpeas or grilled chicken are wonderful additions that complement the Mediterranean profile.
Serviervorschläge
Serve these bowls warm for a cozy meal or at room temperature for a refreshing lunch. They pair beautifully with a crisp Sauvignon Blanc or a light rosé. For a complete Mediterranean feast, serve alongside warm pita bread or a side of hummus.
Save to Pins Whether you're looking for a quick weekday lunch or a wholesome dinner, this Spinach and Feta Grain Bowl provides a balanced and flavorful solution that satisfies every bite.
Questions & Answers
- → Can I prepare this grain bowl in advance?
Absolutely. Cooked grains and vegetables can be stored separately in airtight containers for up to 4 days. Add the dressing just before serving to maintain freshness and prevent sogginess.
- → What other grains work well in this bowl?
Farro, bulgur, couscous, or even barley make excellent substitutes for quinoa. Adjust cooking times accordingly and follow package instructions for best results.
- → How can I add more protein to this dish?
Consider adding cooked chickpeas, lentils, grilled chicken, shrimp, or a hard-boiled egg. These options complement the Mediterranean flavors while boosting protein content significantly.
- → Can I use frozen spinach instead of fresh?
Yes, thaw and drain frozen spinach thoroughly before using. You may need to skip the sautéing step since frozen spinach is already cooked, simply warm it through when assembling.
- → Is this bowl served warm or cold?
It's delicious either way. Serve it warm after assembly, or refrigerate and enjoy chilled as a refreshing lunch option. The flavors develop beautifully when allowed to marinate.
- → What's the best way to store leftovers?
Store components separately in the refrigerator: grains, vegetables, feta, and dressing in individual containers. This preserves texture and prevents the bowl from becoming soggy. Reheat grains slightly if serving warm.