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Mediterranean grain bowl_foods that lower blood sugar

Mediterranean Grain Bowl

  • Author: Camille Styles
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian


This healthy and delicious grain bowl is packed with heart-healthy, longevity-boosting ingredients. Make it on the weekend—enjoy for lunch all week.


Units Scale
  • 1/2 cup quinoa
  • 1 seedless cucumber
  • 1 large tomato (or a handful of cherry tomatoes)
  • 1/2 cup black olives, pitted
  • 1 can chickpeas
  • 1 cup of seedless red or black grapes
  • 1/4 red onion
  • 1/2 cup mint
  • 1/4 cup parsley
  • 1/2 cup basil
  • 1/2 cup feta, crumbled
  • kosher salt and freshly ground black pepper, to taste

for the lemon-yogurt dressing:

  • juice of 1 large lemon
  • 1/4 cup olive oil
  • 12 tablespoons plain greek yogurt
  • 2 tablespoons agave
  • kosher salt and freshly ground black pepper, to taste


  1. Cook the quinoa according to the package directions. During the “cooling” step, place a paper towel between the pot and the lid to fully absorb all the water. Let cool completely.
  2. Meanwhile, chop the cucumber, tomato, and red onion. Halve the black olives and halve the grapes.
  3. Rinse and drain the chickpeas.
  4. Finely chop all the herbs.
  5. In a large serving bowl, toss the cooled quinoa with the cucumber, tomato, olives, chickpeas, grapes, onion, and herbs. 
  6. Make the dressing by shaking up all the ingredients in a jar until combined, then drizzle a bit over the salad and taste. Add more or less as desired.
  7. Crumble feta over the top, season with salt and pepper. Eat!


  • Feel free to sub any fresh summer herbs. Chives, dill, and cilantro could all work beautifully.
  • Prep this on the weekend and store in an airtight container in the fridge for up to 4 days. Add dressing just before serving to keep from getting soggy.
  • Prep Time: 20
  • Category: Lunch
  • Cuisine: Mediterranean

Keywords: mediterranean diet, grain bowl, lunch, healthy, vegetarian, easy, meal prep