Mediterranean Diet Recipe: Quick & Easy Grain Bowl

Cook 1-2 cups of your favorite grain, such as pearl barley, quinoa, rice, bulgur, or farro. For pearl barley, simmer in water with a pinch of salt for about 20 minutes. For quinoa, simmer in water for about 15 minutes. Let the grains cool and store them in the refrigerator for use throughout the week.

Select a protein source. Hummus is a convenient vegetarian option. Other possibilities include cooked chicken, salmon, or any other protein you enjoy.

Use any fresh or roasted vegetables you have on hand. If you have leftover roasted vegetables, they are perfect for this. You can also chop up fresh vegetables like tomatoes, cucumbers, and onions to create a simple salad. Season the vegetables with olive oil, lemon juice, salt, and pepper. Parsley is also a nice addition to this salad.

Start with a base of cooked grains.
Add a scoop of your chosen protein (hummus, chicken, etc.).
Top with your prepared vegetables.

Incorporate Mediterranean staples to enhance the flavor of the bowl. Olives, artichoke hearts, and pickles are all great choices.

If desired, add a sprinkle of feta cheese. If you want to keep the recipe vegan, you can skip this step.

Keep it simple with a drizzle of extra virgin olive oil and a sprinkle of oregano. You can also use a homemade dressing or sauce if you have one prepared.