Grain Bowl with your favorite grain, fresh veggies, chickpeas, feta, and a flavorful dressing is an easy and delicious meal you can make ahead.
Grain Bowls Are My Current Go-To Lunch!
This Grain Bowl is my favorite lunch right now. It’s quick, tasty, and packed with great ingredients.
I like farro as the base, but you can use brown rice, quinoa, bulgur, or barley. The crunchy veggies, creamy avocado, and tangy feta are so good, but the dressing is what makes this bowl really special!
The dressing is simple and dairy-free. Tahini makes it creamy, and lemon zest, garlic powder, oregano, olive oil, and red wine vinegar add big flavors. It’s the perfect match for the grains and veggies.
Prep everything ahead, and this bowl comes together in minutes. It’s fresh, bright, and a lunch you’ll love!
Grain Bowl Ingredients
- Grain: Farro is chewy, nutty, and delicious. Easy to prep a big batch ahead!
- Cucumber: Use firm cucumbers; English cucumbers are perfect here!
- Cherry tomatoes: Halve ripe ones for the best flavor.
- Chickpeas: Rinse canned chickpeas for ease, or try roasted chickpeas for extra crunch.
- Avocado: Add ripe avocado for creaminess, but wait until serving to keep it fresh.
- Red onion: Dice finely for a mild, sweet flavor.
- Feta: Crumbled feta adds tang and creaminess but is optional.
- Lemon: Adds a bright flavor and a touch of acidity to tie it all together!
The Dressing
The real star of this Grain Bowl is the dressing—creamy, rich, and completely dairy-free!
- Tahini: A sesame seed paste with a nutty flavor, like peanut butter but with sesame. Use high-quality tahini for the best texture and taste.
- Olive oil: Extra virgin olive oil works best for this recipe.
- Maple syrup: A natural sweetener made from pure maple tree sap. It’s pricier but worth it for its flavor!
- Fresh lemons: Skip bottled juice—fresh lemons give the best flavor, and you’ll need the zest too. A microplane and citrus juicer make this easy!
Quick Tip
If you have leftover dressing try it as a veggie dip or meat marinade.
Tips For Making Grain Bowls
- Cook farro ahead: Make farro early to save time later. Store it in the fridge for up to a week.
- Prep dressing in advance: Make the dressing ahead and keep it in the fridge for 5-7 days. Shake or stir before using.
- Season to taste: Adjust the dressing with salt, pepper, or lemon juice. Do the same for the bowl ingredients.
- Pick a ripe avocado: Press near the stem. If it’s soft but not mushy, it’s ready. Ripe avocado adds creaminess and flavor.
Variations
Grain Bowl Variations
- Add protein: Grilled chicken, tofu, or blackened chicken makes it more filling.
- Tahini swap: Don’t like tahini? Use Greek Salad Dressing instead.
- Change the veggies: Use what you have, like bell peppers, carrots, or kale.
- Add crunch: Toss in roasted almonds.
- Include roasted veggies: Add carrots, broccoli, or sweet potatoes.
- Switch beans: Replace chickpeas with kidney or cannellini beans.
How To Meal Prep Grain Bowls
Cook farro ahead and store it in the fridge. Rinse and drain chickpeas, then chill them too. Make the lemon dressing and keep it in the fridge. When ready, chop the veggies and put it all together!
Storage
Keep the components separate when storing this Grain Bowl. Combine them just before eating to keep the farro and dressing fresh and the veggies crisp.
More Nutritious Bowls
- Nourish Bowls with hot honey sauce
- Buddha Bowl with sweet potatoes and lemon dressing
- Sweet Potato Buddha Bowl with a cilantro sauce
- Big Mac In A Bowl with the best burger sauce
- Harvest Bowl with butternut squash and chicken
Grain Bowl
Equipment
- Wide-mouth jar with a lid
Ingredients
For 1 Bowl (easy to scale up)
- 1/2 cup cooked farro or another grain you like, see note 1
- 1/3 cup diced cucumber
- 1/3 cup halved cherry tomatoes
- 1/3 cup chickpeas drained and rinsed
- 1/4 of 1 large ripe avocado diced
- 2 tablespoons finely diced red onion optional
- 1 tablespoon feta optional
- Fresh parsley optional, for serving
Dressing (see note 2)
- 1 large lemon
- 1/4 teaspoon garlic powder
- 3 tablespoons tahini paste see note 3
- 2 tablespoons pure maple syrup
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 3/4 teaspoon dried oregano
- Salt and pepper
Instructions
- Zest a lemon to get 1 teaspoon of zest and juice it for 3 tablespoons of juice. Add all dressing ingredients to a wide-mouth jar. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper (or to taste). Secure the lid and shake well until everything is combined. Taste and adjust as needed. Store in the fridge and shake before using.
- Layer cooked farro, cucumber, tomatoes, chickpeas, avocado, red onion, and feta in a large bowl or plate. Drizzle the dressing over the top to taste. Serve with lemon wedges, fresh parsley, and a sprinkle of salt and pepper. Enjoy!
Video
Recipe Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Is this a hot or cold dish?
I like it eaten cold; like a salad!
This was SO good. Thank you for the recipe!
So thrilled you loved this Grain Bowl! Thanks so much Steph! 🙂
I made the Grain Bowl O,My so good.I made another for the next day. I am 85 and was looking for something simple. This was perfect. Going to make more of your recipes
I am so thrilled to hear this! Thanks so much Eleanor! 🙂
Cant wait to make this soon for me can i use vegan feta i never had grain bowl before perfect for my after office meals love your recipes as always brightens up my day everyday after work
You most definitely can! Thank so much for your kind comments Ramya! 🙂