This Mediterranean Bowl is greens, quinoa or farro, crisp vegetables, olives, and feta, dressed with lemon juice and olive oil. It’s healthy, it’s filling, and it’s easy to change up with whatever you have in the fridge.
Want to Build Your Own Mediterranean Kit?
A great Mediterranean bowl is all about the pantry - these are the shelf-stable staples I always have on hand. The za'atar and tahini are what make it taste like you're eating on the Aegean coast instead of your kitchen counter.
- 🫙 Za'atar Spice Blend (4oz)
The signature: Za'atar is a Middle Eastern blend of dried thyme, sumac, and toasted sesame seeds. Sprinkle it on the chicken, roasted vegetables, and even the hummus. One jar transforms everything. - 🫒 Soom Foods Organic Tahini (16oz)
The drizzle: Thin tahini with lemon juice and a splash of water for the creamiest, most addictive dressing you'll ever put on a grain bowl. This doubles as the base for homemade hummus. - 🌾 Bob's Red Mill Organic Farro (24oz)
The grain: Farro has a chewy, nutty texture that holds up under the dressing and toppings way better than rice or quinoa. It was the original grain of the ancient Mediterranean diet. - 🫒 Extra Virgin Olive Oil
The foundation: A good EVOO is the base for the lemon-olive oil dressing. Look for a peppery, slightly bitter oil - that's the polyphenols, and it's what makes a drizzle of olive oil taste alive. - 🫒 Pitted Kalamata Olives (10.2oz)
The brine: Kalamatas add that salty, tangy pop in every bite. These are packed in brine - meatier and more complex than the canned California "black olives" you'll find in most grocery stores. - 🥗 AmorArc Large Stoneware Serving Bowls, Set of 4
For the build: a grain bowl needs width rather than depth, so every component sits in its own quarter instead of collapsing into a pile. These are 36oz and wide enough to plate properly.
Pro Tip: Make a big batch of the lemon-tahini dressing on Sunday - it keeps all week in the fridge and turns any combination of leftover grains, roasted vegetables, and protein into a Mediterranean bowl in minutes.
What Ingredients Do You Need for a Mediterranean Bowl?
Exact quantities are in the recipe card, but adjust them to taste.
- Mixed greens: Spinach, arugula, or romaine - a base full of vitamins and fiber.
- Grains: Cooked quinoa or farro - rich in protein and complex carbohydrates.
- Cherry tomatoes: Halved – for sweetness and juice.
- Cucumber: Diced - adding crunch and hydration.
- Kalamata olives: Pitted - for a briny, savory punch.
- Red onion: Thinly sliced - to offer a mild, tangy bite.
- Feta cheese: Crumbled - providing creaminess and a touch of saltiness.
- Fresh herbs: Parsley or mint - for an aromatic finish.
- Lemon juice: Freshly squeezed – the acid in the dressing.
- Extra virgin olive oil: A drizzle for a silky dressing.
- Salt and pepper: To taste.
Want to spice things up? Use Cava’s menu for inspiration on other toppings to add!
How to make a Mediterranean bowl
Prep the veggies
Rinse and dry your mixed greens and vegetables thoroughly. Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly.
Cook the grains
Cook the quinoa or farro according to the package instructions. Let it cool slightly so it doesn’t wilt the greens.
Assemble the bowl
In a large bowl, combine the cooled grains with the mixed greens, cherry tomatoes, cucumber, olives, and red onion. Toss gently.
Dress and season
Drizzle a generous amount of extra virgin olive oil and fresh lemon juice over the salad. Season with salt and pepper to taste, then toss again so everything is coated.
Garnish and serve
Top with crumbled feta cheese and a sprinkle of fresh herbs, plus a few more Kalamata olives if you like. Serve right away, or pack it for lunch.
Is a Mediterranean bowl healthy?
A typical Mediterranean bowl runs around 400-600 calories per serving, depending on the ingredients and portion size. Here’s what it has going for it:
- High in Fiber: Fresh vegetables and whole grains contribute to a high fiber content, which aids digestion and helps maintain stable blood sugar levels.
- Rich in Healthy Fats: Extra virgin olive oil provides monounsaturated fats that support heart health.
- Vitamins and Minerals: Spinach, tomatoes, and cucumbers bring vitamins and antioxidants.
- Lean Protein: Quinoa or farro offer a plant-based protein boost that keeps you full longer.
What Equipment Do You Need?
To make this Mediterranean bowl, you will need:
- Cutting board
- Chef’s knife
- Prep bowls
- Cookware set
- Colander
- Measuring cups
- Measuring spoons
- Serving bowl
Frequently Asked Questions About Mediterranean Bowls
A Mediterranean bowl typically includes a mix of fresh greens, cooked grains like quinoa or farro, cherry tomatoes, cucumber, Kalamata olives, red onion, and crumbled feta cheese, all tossed with a lemon-olive oil dressing and garnished with fresh herbs.
Depending on ingredients and portion sizes, a Mediterranean bowl generally contains around 400-600 calories per serving, making it a balanced and nutritious meal option.
More salad recipes
Have a twist on this recipe? Tell me in the comments. For more, see my creative salad inspo here and my complete list of salad recipes here.
Mediterranean Bowl: The Ultimate Healthy & Flavorful Feast
Equipment
- Serving bowl
Ingredients
- Mixed greens spinach, arugula, or romaine
- 1 cup quinoa or farro, cooked
- ½ cup cherry tomatoes halved
- ½ cup cucumber diced
- ¼ cup Kalamata olives pitted and halved
- ¼ cup red onion thinly sliced
- ¼ cup crumbled feta cheese
- 1 tablespoon fresh herbs parsley or mint, chopped
- 2 tablespoons lemon juice freshly squeezed
- 2 tablespoons extra virgin olive oil
- Sea salt to taste
- Black pepper to taste
Instructions
- Prep the Greens & Veggies: Rinse and dry your mixed greens. Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly.
- Cook the Grains: Prepare quinoa or farro according to the package instructions. Once cooked, let them cool slightly.
- Assemble the Bowl: In a large bowl, combine the cooled grains with the mixed greens, cherry tomatoes, cucumber, Kalamata olives, and red onion.
- Dress & Season: Drizzle the lemon juice and extra virgin olive oil over the mixture. Season with salt and pepper to taste. Toss gently to ensure even distribution of all ingredients.
- Garnish & Serve: Top the bowl with crumbled feta cheese and a sprinkle of fresh herbs. Serve immediately for the best flavor and texture.
Notes
- Ingredient Variations: Feel free to substitute or add other vegetables, such as bell peppers or avocado, for extra flavor and texture.
- Protein Boost: Add grilled chicken, chickpeas, or tofu if you'd like to increase the protein content of the meal.
- Dressing Tip: Adjust the lemon juice and olive oil ratio to match your taste preferences; a touch more lemon can brighten the dish further.
- Make-Ahead Option: Prepare the grains and chop the vegetables in advance. Combine just before serving to maintain freshness and crunch.
Nutrition
Get the Cookbook
Every Takeout Kit recipe — in one book
22 authentic recipes across 6 regions, each with the exact imported brands that make them taste real. Instant PDF, free updates forever.
