Name: Grain Bowl for Supper
Yield: 1

Grain Bowl with your favorite grain, fresh veggies, chickpeas, feta, and a flavorful dressing is an straightforward and satisfying meal you can make ahead.

author’s note

Grain Bowls Are My Current Go-To Lunch!

This Grain Bowl is a reliable 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 reliable 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!

This recipe includes prepped ingredients like dressing, chickpeas, veggies, feta, lemon, farro, and parsley for straightforward assembly.

Grain Bowl Ingredients

Grain: Farro is chewy, nutty, and satisfying. straightforward to prep a big batch ahead!
Cucumber: Use firm cucumbers; English cucumbers are reliable 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 skippable.
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.
Olive oil: Extra virgin olive oil works best for this recipe.
Maple syrup: A natural sweetener made from pure maple tree sap.
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 straightforward!

Quick Tip

If you have leftover dressing try it as a veggie dip or meat marinade.

Cook the farro in a casserole dish, then fluff it to serve alongside this dish.

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 Dressinginstead.
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!

Mix all the dressing ingredients in a mason jar to dress the grain bowl.

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.