Spinach and Feta Grain Bowl (Printable Version)

Vibrant Mediterranean bowl with sautéed spinach, creamy feta, and fresh vegetables over fluffy quinoa.

# 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

# How to Make It:

01 - In a medium saucepan, bring 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 chopped spinach and sauté for 2 to 3 minutes until 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 well combined.
04 - Divide cooked grains among 4 bowls. Top each with sautéed spinach, cherry tomatoes, cucumber, bell pepper, and red onion.
05 - Sprinkle crumbled feta cheese evenly over each bowl.
06 - Drizzle dressing over each bowl. Garnish with toasted pine nuts or sunflower seeds and fresh parsley if desired.
07 - Serve immediately, warm or at room temperature.

# Expert Tips:

01 -
  • It comes together in under 35 minutes, so lunch doesn't feel like a production.
  • The warm sautéed spinach against cool vegetables and tangy feta makes every bite feel intentional.
  • You can prep it Sunday and eat it all week without it getting soggy or boring.
02 -
  • Don't make the dressing too early—whisk it right before serving or the lemon juice will make it taste harsh and tired instead of bright and alive.
  • If you're eating these for lunch the next day, keep the dressing separate in a container and only dress the bowls right before you eat them.
03 -
  • Cook your grain the night before and chill it—cold or room temperature grain bowls are somehow even more craveable than warm ones, and it cuts your morning prep to almost nothing.
  • Keep the components in separate containers until the last minute, and you've basically built yourself a salad bar in your fridge that you can remix all week without getting bored.
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