Healthy & Special Diets > Dairy-Free Recipes > Dairy-Free Lunches > Grain Bowls with Dairy-Free Sauces

Dairy-Free Mediterranean Grain Bowl with Avocado Dressing

A delicious and healthy dairy-free Mediterranean grain bowl. This vibrant bowl is packed with flavor and nutrients, featuring a combination of grains, fresh vegetables, chickpeas, and a creamy avocado dressing.

Prep Time
20 minutes
Cook Time
0 minutes (assuming grains are already cooked)
Servings
2
Ingredients
  • 1 cup Cooked brown rice
  • 1 cup Cooked bulgur wheat
  • 1/2 medium, diced Cucumber
  • 1 cup, halved Cherry tomatoes
  • 1/4 medium, finely chopped Red onion
  • 1/2 cup, pitted and halved Kalamata olives
  • 1 can, drained and rinsed Chickpeas
  • 1/4 cup, chopped Fresh parsley
  • 1 medium Avocado
  • 2 tablespoons Lemon juice
  • 2 tablespoons Olive oil
  • 1 clove, minced Garlic
  • 2-3 tablespoons Water
  • to taste Salt
  • to taste Black pepper

Prepare the Avocado Dressing

In a blender or food processor, combine avocado, lemon juice, olive oil, minced garlic, water (start with 2 tablespoons and add more until desired consistency is reached), salt, and pepper. Blend until smooth and creamy.

Assemble the Bowls

In each bowl, combine cooked brown rice and cooked bulgur wheat. Top with diced cucumber, halved cherry tomatoes, chopped red onion, halved Kalamata olives, chickpeas, and chopped fresh parsley. Drizzle generously with avocado dressing. Serve immediately or chill for later.

Nutrition Facts (Estimated per 100g of product)

Calories: Approximately 180-220 kcal
Protein: 5-7g
Fat: 10-12g
Carbohydrates: 20-25g
Fiber: 5-7g

Other Important Considerations for Nutrition

This recipe is naturally dairy-free. Ensure that the olives you use are not processed with any dairy-based ingredients. Add grilled chicken, tofu or falafel for extra protein. For a spicier kick, add a pinch of red pepper flakes to the avocado dressing. You can also add other vegetables such as bell peppers, zucchini or roasted eggplant.

← Dairy-Free Mediterranean Chickpea Sandwich Dairy-Free Mediterranean Quinoa Wraps →

FAQ

  • Can I use different grains in this bowl?

    Yes, feel free to substitute the brown rice and bulgur wheat with other grains such as quinoa, farro, or couscous.
  • Can I make the avocado dressing ahead of time?

    Avocado dressing is best when made fresh, as it can oxidize and turn brown over time. If you need to prepare it in advance, add a little extra lemon juice and store it in an airtight container in the refrigerator with plastic wrap pressed directly onto the surface to prevent browning.
  • What if I don't have bulgur wheat?

    You can substitute bulgur wheat with another grain like couscous or quinoa, or simply use more brown rice.