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Easy Mediterranean Grain Bowl Recipe with Homemade Lemon Tahini Dressing for Healthy Meals

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A nourishing and light Mediterranean grain bowl featuring quinoa or brown rice, fresh vegetables, herbs, and a tangy lemon tahini dressing. Perfect for quick lunches or meal prep with wholesome ingredients.

Ingredients

Scale
  • 1 cup quinoa (rinsed) or brown rice
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, finely chopped (optional)
  • 1 cup cooked chickpeas (canned, rinsed)
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp fresh mint, chopped (optional)
  • 1/3 cup tahini
  • Juice of 1 large lemon (about 3 tbsp)
  • 1 small garlic clove, minced
  • 2 tbsp extra virgin olive oil
  • 2–3 tbsp water (to thin dressing)
  • Salt and freshly ground black pepper to taste
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 cup toasted pine nuts or sliced almonds (optional)
  • Olives, sliced (optional)

Instructions

  1. Rinse 1 cup of quinoa under cold water to remove bitterness. Add to a medium saucepan with 2 cups (480 ml) of water and a pinch of salt. Bring to a boil, then reduce to a simmer and cover. Cook for about 15 minutes, or until water is absorbed and grains are fluffy. If using brown rice, cook for about 40-45 minutes with 2 1/2 cups (600 ml) water. Fluff with a fork and set aside to cool slightly.
  2. While the grains cook, dice the cucumber and halve the cherry tomatoes. Finely chop the red onion if using, rinse the chickpeas thoroughly, and chop the parsley and mint finely.
  3. In a small bowl, whisk together 1/3 cup tahini, juice of 1 lemon (about 3 tbsp), minced garlic, and 2 tbsp olive oil. Slowly add 2-3 tbsp water, whisking constantly, until the dressing reaches a smooth, pourable consistency. Season with salt and pepper to taste.
  4. In a large bowl, combine the cooked grains, vegetables, and herbs. Drizzle about half of the lemon tahini dressing over the mixture. Toss gently to coat evenly. Taste and add more dressing if desired.
  5. Sprinkle crumbled feta, toasted pine nuts, and olives on top for extra flavor and texture, if using.
  6. Serve immediately or store grains and dressing separately in airtight containers in the fridge for up to 3 days. Toss with dressing before serving.

Notes

Rinse quinoa well to remove bitterness. Whisk dressing slowly adding water to avoid seizing. Adjust lemon and salt to taste. For vegan version, omit feta or use plant-based cheese. Store dressing separately to avoid sogginess. Toast nuts before adding for extra crunch. Fresh lemon juice preferred over bottled.

Nutrition

Keywords: Mediterranean grain bowl, lemon tahini dressing, quinoa bowl, healthy lunch, easy meal prep, vegetarian, vegan option, gluten-free

Find it online: https://morselora.com/easy-mediterranean-grain-bowl-recipe-with-homemade-lemon-tahini-dressing-for-healthy-meals/