Healthy & Special Diets > Vegan Recipes > Vegan Lunches > Vegan Grain Bowls

Mediterranean Vegan Grain Bowl with Lemon-Herb Dressing

A flavorful and filling vegan grain bowl inspired by Mediterranean cuisine. This bowl features a mix of grains, fresh vegetables, chickpeas, olives, and a tangy lemon-herb dressing.

Prep Time
20 minutes
Cook Time
0 minutes (assuming grains are pre-cooked)
Servings
2
Ingredients
  • 1 cup Cooked brown rice
  • 1/2 cup Cooked farro
  • 1/2 Cucumber, diced
  • 1 cup Cherry tomatoes, halved
  • 1/4 Red onion, finely chopped
  • 1/4 cup Kalamata olives, pitted and halved
  • 1 can (15 oz) Chickpeas, drained and rinsed
  • 2 tablespoons Fresh parsley, chopped
  • 1 tablespoon Fresh mint, chopped
  • 3 tablespoons Olive oil
  • 2 tablespoons Lemon juice
  • 1 clove Garlic, minced
  • 1/2 teaspoon Dried oregano
  • to taste Salt
  • to taste Black pepper

Preparing the Lemon-Herb Dressing

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

Assembling the Bowls

In two bowls, combine cooked brown rice and farro. Top with diced cucumber, cherry tomatoes, chopped red onion, kalamata olives, and chickpeas. Sprinkle with fresh parsley and mint. Drizzle generously with the lemon-herb dressing.

Nutrition Facts Estimated per 100g of product

Calories: 180kcal, Protein: 6g, Fat: 8g, Carbohydrates: 22g, Fiber: 5g

Other Important Considerations for Nutrition

This bowl is a great source of complex carbohydrates, fiber, and vitamins. It's also a good source of healthy fats from the olive oil and olives. You can add other vegetables like bell peppers or spinach for extra nutrients. Consider adding a source of complete protein like baked tofu for a more balanced meal.

← Mediterranean Tofu Scramble Peanut Butter Swirl Vegan Brownies →

FAQ

  • Can I use other grains in this bowl?

    Yes, you can substitute brown rice and farro with other grains like quinoa, bulgur, or couscous.
  • Can I add protein to this bowl?

    Yes, you can add baked tofu, tempeh, or edamame for a boost of protein.
  • How long does the dressing last?

    The lemon-herb dressing can be stored in an airtight container in the refrigerator for up to 3 days.