Healthy & Special Diets > Gluten-Free Recipes > Gluten-Free Lunches > Rice and Grain Bowls (GF)

Mediterranean Rice Bowl with Chickpeas and Lemon Vinaigrette

A flavorful and satisfying gluten-free rice bowl inspired by Mediterranean cuisine. This bowl features a mix of brown rice, protein-rich chickpeas, fresh vegetables, and a zesty lemon vinaigrette.

Prep Time
15 minutes
Cook Time
0 minutes (if rice is pre-cooked)
Servings
2
Ingredients
  • 1 cup Cooked Brown Rice (or other GF grain like sorghum)
  • 1 cup Canned Chickpeas, rinsed and drained
  • ½ Cucumber, diced
  • ½ Red Bell Pepper, diced
  • ¼ cup Kalamata Olives, halved
  • ¼ cup Feta Cheese, crumbled (optional)
  • 2 tablespoons Fresh Parsley, chopped
  • 2 tablespoons Olive Oil
  • 2 tablespoons Lemon Juice
  • ½ teaspoon Dried Oregano
  • 1 clove Garlic, minced
  • to taste Salt
  • to taste Pepper

Prepare the Rice

If you haven't already, cook the brown rice according to package directions. Let it cool slightly before assembling the bowls.

Make the Lemon Vinaigrette

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, minced garlic, salt, and pepper.

Assemble the Bowls

Divide the cooked brown rice between two bowls. Top with chickpeas, diced cucumber, diced red bell pepper, Kalamata olives, feta cheese (if using), and chopped parsley. Drizzle generously with the lemon vinaigrette.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 180-230 kcal; Protein: 6-8g; Fat: 9-12g; Carbohydrates: 20-25g (Note: This is an estimate and can vary based on specific ingredients and quantities used).

Other Important Considerations for Nutrition

This recipe is naturally gluten-free. However, ensure that your brown rice and other ingredients are certified gluten-free if needed. The chickpeas provide a good source of protein and fiber. Adjust the amount of feta cheese to control sodium intake. Consider adding other Mediterranean vegetables like sun-dried tomatoes or artichoke hearts.

← Mediterranean Quinoa Salad with Chickpeas and Feta (Gluten-Free) Perfect Gluten-Free Pie Crust →

FAQ

  • Can I use different grains instead of brown rice?

    Yes, you can use other gluten-free grains like quinoa, sorghum, or millet.
  • Can I add protein other than chickpeas?

    Absolutely! Grilled chicken, fish, or tofu would be great additions.
  • Is Feta gluten free?

    Yes, feta cheese is naturally gluten-free, but it's always best to check the label to be sure, especially if you have a severe gluten allergy.