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grain bowl

Summer Grain Bowl with Avocado

A nutritious and customizable grain bowl packed with fresh vegetables, protein-rich grains, and creamy avocado. Perfect for summer meals that balance health and flavor without sacrificing satisfaction.
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Course: Lunch, Main Course
Cuisine: Healthy, Mediterranean
Keyword: Grain Bowl, Avocado, Summer Recipe, Healthy Meal, Vegetarian
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2 bowls
Calories: 520kcal

Equipment

  • Medium Saucepan
  • Mixing bowls
  • Cutting Board
  • Chef's Knife

Ingredients

For the Base

  • 1 cup quinoa, farro, or brown rice choose your favorite grain
  • 2 cups vegetable broth or water
  • 1 tablespoon olive oil
  • 1/4 teaspoon sea salt

For the Toppings

  • 1 ripe avocado sliced or cubed
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1/4 red onion thinly sliced
  • 1 cup chickpeas drained and rinsed
  • 2 cups mixed greens
  • 1/4 cup crumbled feta cheese substitute with nutritional yeast for vegan option
  • 2 tablespoons pumpkin seeds

For the Dressing

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 small garlic clove minced
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon Dijon mustard
  • salt and pepper to taste

Instructions

  • Rinse your chosen grain thoroughly under cold water. In a medium saucepan, heat 1 tablespoon olive oil over medium heat. Add the grain and toast for 1-2 minutes, stirring frequently to enhance the nutty flavor.
  • Add the vegetable broth or water and salt, bringing to a boil. Reduce heat to low, cover, and simmer according to package instructions (typically 15-20 minutes for quinoa, 25-30 minutes for farro or brown rice). The grain should be tender but still have a slight bite.
  • While the grain cooks, prepare your fresh ingredients. Slice the cherry tomatoes in half, dice the cucumber into bite-sized pieces, and thinly slice the red onion. Rinse chickpeas thoroughly under cold water.
  • In a small bowl, whisk together olive oil, lemon juice, minced garlic, honey or maple syrup, and Dijon mustard until well combined. Season with salt and pepper to taste.
  • Once the grain has cooled slightly (about 5 minutes), it's time to build your bowl. Start with a base of the cooked grain, then arrange the mixed greens, chickpeas, cherry tomatoes, cucumber, and red onion in sections around the bowl.
  • Carefully place sliced avocado on top, sprinkle with crumbled feta cheese and pumpkin seeds. Drizzle with the prepared dressing just before serving.

Notes

For meal prep, prepare all components separately and assemble just before eating. Store the dressing separately and add the avocado fresh on the day of consumption.
To keep avocado from browning, toss sliced avocado in a little lemon juice before storing.
For a protein boost, add grilled chicken, salmon, tofu, tempeh, or a soft-boiled egg.

Nutrition

Calories: 520kcal | Carbohydrates: 58g | Protein: 15g | Fat: 28g | Saturated Fat: 5g | Cholesterol: 15mg | Sodium: 650mg | Potassium: 620mg | Fiber: 12g | Sugar: 6g | Vitamin A: 1500IU | Vitamin C: 45mg | Calcium: 200mg | Iron: 3.6mg
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