Spinach and Feta Grain Bowl

Discover the refreshing simplicity of our Spinach and Feta Grain Bowl. This Mediterranean-inspired dish brings together the earthiness of whole grains, the savory punch of sautéed spinach, and the creamy texture of feta cheese for a meal that is both nourishing and flavorful.

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The combination of warm grains and cool, crisp vegetables like cherry tomatoes and cucumbers creates a delightful contrast. Drizzled with a zesty lemon vinaigrette, every bite of this bowl is a burst of fresh flavor.

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

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.

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.

Prepare the dressing

In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), minced garlic, salt, and pepper.

Assemble the bowls

Divide cooked grains among 4 bowls. Top each with sautéed spinach, cherry tomatoes, cucumber, bell pepper, and red onion. Sprinkle crumbled feta cheese evenly over each bowl.

Finish and serve

Drizzle with dressing. Garnish with toasted pine nuts (or sunflower seeds) and fresh parsley, if desired. Serve immediately, warm or at room temperature.

Zusatztipps für die Zubereitung

For the best results, use a medium saucepan for the grains and a large skillet for the spinach. A sharp chef's knife and cutting board are essential for dicing the vegetables uniformly, while a whisk helps create a smooth, well-emulsified lemon dressing. To add depth of flavor, always opt for vegetable broth over water when boiling your grains.

Varianten und Anpassungen

This recipe is highly adaptable. You can swap quinoa or brown rice for farro, bulgur, or couscous if preferred. For a different flavor profile, try using arugula or kale instead of spinach. To increase the protein content, consider adding cooked chickpeas or grilled chicken.

Serviervorschläge

Serve this grain bowl immediately, warm or at room temperature. It pairs beautifully with a crisp Sauvignon Blanc or a light rosé. This dish is perfect for a light vegetarian dinner or as a vibrant meal-prep lunch.

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Whether you're prepping for the week or serving a fresh dinner tonight, this Spinach and Feta Grain Bowl is a wholesome choice that never skimps on flavor. Enjoy the simple, vibrant taste of fresh Mediterranean ingredients!

Questions & Answers

→ Can I make this grain bowl ahead of time?

Absolutely. The cooked grains and vegetables keep well in the refrigerator for 3-4 days. Store the dressing separately and add just before serving to maintain freshness.

→ What other grains work well in this bowl?

Farro, bulgur, couscous, or barley all make excellent substitutes for quinoa. Adjust cooking times accordingly and enjoy exploring different textures and flavors.

→ How can I add more protein to this bowl?

Cooked chickpeas, lentils, or grilled chicken breast pair beautifully. Hard-boiled eggs or edamame also work well for vegetarian options.

→ Can I use frozen spinach instead of fresh?

Yes, thaw and drain frozen spinach thoroughly before sautéing. One 10-ounce package typically equals about 4 cups of fresh spinach when wilted.

→ Is this bowl served warm or cold?

Both ways work wonderfully. Serve it warm after assembling, or let it cool to room temperature. The flavors actually meld beautifully when chilled.

→ What can I substitute for feta cheese?

Goat cheese, halloumi, or cotija all provide similar salty creaminess. For dairy-free options, try avocado or a sprinkle of nutritional yeast.