Spinach and Feta Grain Bowl (Print Version)

A wholesome Mediterranean bowl with sautéed spinach, feta, and fresh vegetables over grains.

# Ingredient List:

→ Grains

01 - 1 cup quinoa uncooked or brown rice
02 - 2 cups vegetable broth or water

→ Vegetables

03 - 4 cups fresh spinach, washed and roughly chopped
04 - 1 cup cherry tomatoes, halved
05 - 1 small cucumber, diced
06 - 1 red bell pepper, diced
07 - 1 small red onion, thinly sliced

→ Dairy

08 - 3/4 cup feta cheese, crumbled

→ Dressing

09 - 3 tablespoons extra-virgin olive oil
10 - 1.5 tablespoons fresh lemon juice
11 - 1 teaspoon honey or maple syrup
12 - 1 garlic clove, minced
13 - Salt and freshly ground black pepper to taste

→ Optional Toppings

14 - 2 tablespoons toasted pine nuts or sunflower seeds
15 - Fresh parsley, chopped

# Recipe Steps:

01 - 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, approximately 15 minutes for quinoa or 35 minutes for brown rice. Fluff with a fork and set aside.
02 - In a large skillet over medium heat, add 1 tablespoon olive oil. Add the chopped spinach and sauté for 2 to 3 minutes until just wilted. Remove from heat.
03 - In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup, minced garlic, salt, and pepper until well combined.
04 - Divide cooked grains evenly among 4 bowls. Top each with sautéed spinach, cherry tomatoes, cucumber, bell pepper, and red onion.
05 - Sprinkle crumbled feta cheese evenly over each bowl. Drizzle with prepared dressing.
06 - Garnish with toasted pine nuts or sunflower seeds and fresh parsley if desired. Serve immediately, warm or at room temperature.

# Expert Suggestions:

01 -
  • It tastes like you spent an hour cooking but comes together in the time it takes to boil grains and chop vegetables.
  • The lemony dressing cuts through the richness of feta in a way that makes every bite feel bright and balanced.
  • You can make it with whatever grains or greens you have on hand and it still works beautifully.
02 -
  • Do not skip fluffing the grains after cooking, it releases steam and keeps them from turning gummy and clumped together.
  • Sauté the spinach just until wilted, overcooking it turns the texture slimy and kills the color.
  • Always taste your dressing before pouring it over the bowls, you want it punchy enough to season all those grains and vegetables.
03 -
  • Let the cooked grains cool for a few minutes before assembling, it keeps the feta from melting too much and turning greasy.
  • If your red onion is too sharp, soak the slices in ice water for five minutes, it takes the edge off without losing the crunch.
  • Make a double batch of the dressing and keep it in a jar in the fridge, it lasts a week and works on basically any salad or roasted vegetable.
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