Spinach and Feta Grain Bowl (Printable)

Wholesome Mediterranean bowl with sautéed spinach, creamy feta, fresh vegetables, and fluffy quinoa for a nutritious meal.

# What You'll Need:

→ Grains

01 - 1 cup quinoa uncooked or brown rice
02 - 2 cups vegetable broth or water

→ Vegetables

03 - 4 cups fresh spinach, washed and roughly chopped
04 - 1 cup cherry tomatoes, halved
05 - 1 small cucumber, diced
06 - 1 red bell pepper, diced
07 - 1 small red onion, thinly sliced

→ Dairy

08 - 3/4 cup feta cheese, crumbled

→ Dressing

09 - 3 tablespoons extra-virgin olive oil
10 - 1.5 tablespoons fresh lemon juice
11 - 1 teaspoon honey or maple syrup
12 - 1 garlic clove, minced
13 - Salt and freshly ground black pepper to taste

→ Optional Toppings

14 - 2 tablespoons toasted pine nuts or sunflower seeds
15 - Fresh parsley, chopped

# Steps:

01 - In a medium saucepan, bring the vegetable broth or water to a boil. Stir in quinoa or brown rice, reduce heat, cover, and simmer until tender and liquid is absorbed, approximately 15 minutes for quinoa or 35 minutes for brown rice. Fluff with a fork and set aside.
02 - In a large skillet over medium heat, add 1 tablespoon olive oil. Add the chopped spinach and sauté for 2 to 3 minutes until just wilted. Remove from heat.
03 - In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup, minced garlic, salt, and pepper until emulsified.
04 - Divide cooked grains equally among 4 serving bowls. Top each portion with sautéed spinach, cherry tomatoes, cucumber, bell pepper, and red onion.
05 - Sprinkle crumbled feta cheese evenly over each bowl and drizzle generously with the prepared dressing.
06 - Garnish each bowl with toasted pine nuts or sunflower seeds and fresh parsley if desired. Serve immediately, warm or at room temperature.

# Expert Tips:

01 -
  • It comes together in under 35 minutes, making it perfect for weeknight meals when you still want something that feels nourishing.
  • The warm grains and wilted spinach paired with cool, crisp vegetables create this satisfying balance that keeps you full without feeling heavy.
  • You can build it once and eat it all week, or assemble it fresh every time depending on your mood.
02 -
  • Don't skip sautéing the spinach separately from the grains—this wilts it properly and prevents it from turning into a watery mess that'll make everything soggy.
  • Make the dressing right before you assemble so the garlic stays fresh and sharp; if it sits too long, something about the flavor flattens.
  • Cook your grain with actual vegetable broth instead of water if you can; the difference in flavor is subtle but noticeable, and it makes the whole bowl feel more complete.
03 -
  • Toast your own pine nuts in a dry skillet for 2 minutes if you have them; the difference between raw and toasted is genuinely remarkable and costs you almost nothing.
  • Double the dressing recipe and keep it in a jar in the fridge—it's excellent on salads, roasted vegetables, or even drizzled over grilled fish later in the week.
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