Smith's Mediterranean Grain Bowl
A vibrant and nutrient-packed bowl featuring fluffy quinoa, roasted Mediterranean vegetables, and a zesty lemon-tahini dressing, perfect for a healthy weeknight dinner. This mediterranean-inspired salads (vegetarian, gluten-free) ready in about 50 minutes pairs quinoa, cherry tomatoes, cucumber into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 450 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup quinoa
- 1 cup cherry tomatoes
- 1/2 cucumber
- 1/2 red bell pepper
- 1/4 red onion
- 1/4 cup kalamata olives
- 1/4 cup feta cheese
- 1/2 lemon
- 2 tbsp tahini
- 1 tbsp olive oil
- 1 clove garlic
- 1/2 tsp dried oregano
- 2 cups water
Instructions
- Step 1: Rinse 1 cup uncooked quinoa under cold water until the water runs clear, then combine with 2 cups water in a medium saucepan. Bring to a boil over high heat, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
- Step 2: Preheat oven to 400°F. Toss 1 cup halved cherry tomatoes, 1/2 diced cucumber, 1/2 diced red bell pepper, and 1/4 thinly sliced red onion with 1 tablespoon olive oil, 1/2 teaspoon dried oregano, and a pinch of salt. Roast on a baking sheet for 15 minutes until vegetables are tender and slightly caramelized.
- Step 3: In a small bowl, whisk together 1/2 lemon (zested and juiced), 2 tablespoons tahini, 1 tablespoon olive oil, 1 minced garlic clove, and a pinch of salt until smooth and creamy.
- Step 4: Fluff cooked quinoa with a fork, then combine with roasted vegetables, 1/4 cup pitted kalamata olives, and 1/4 cup crumbled feta cheese. Drizzle with 3 tablespoons of the lemon-tahini dressing and toss gently until evenly coated.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Smith's Mediterranean Grain Bowl take to make?
Total time is about 50 minutes (20 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Smith's Mediterranean Grain Bowl?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep quinoa from drying out.
Can I substitute ingredients in Smith's Mediterranean Grain Bowl?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Smith's Mediterranean Grain Bowl for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Smith's Mediterranean Grain Bowl vegetarian?
Yes — this recipe is tagged vegetarian, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★☆☆
Not bad. Would need significant modifications to make it a regular.
- ★★☆☆☆
Followed exactly and it was underwhelming. Maybe my expectations were too high.
