Nut-Free Hearty Grain Bowl

Savor the vibrant flavors and nutritious ingredients of this Nut-Free Hearty Grain Bowl, the perfect go-to recipe for a quick, wholesome meal. Packed with protein-rich quinoa, crispy sautéed chickpeas, fresh baby spinach, and juicy cherry tomatoes, this grain bowl is as filling as it is delicious. A drizzle of olive oil and zesty lemon juice ties together the refreshing crunch of cucumber and red onion, while creamy crumbled feta cheese takes each bite to the next level. Ready in just 35 minutes and completely nut-free, this versatile dish makes an excellent lunch, dinner, or meal-prep option. Simple yet satisfying, this grain bowl is a flavorful way to fuel your day while staying allergy-friendly.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 15-ounce can chickpeas, canned and drained
• 2 tablespoons olive oil
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 2 tablespoons lemon juice
• 0.25 cup red onion, finely chopped
• 0.5 cup feta cheese, crumbled
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the quinoa under cold water to remove any bitterness.

Step 2

In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender.

Step 4

While the quinoa is cooking, heat 1 tablespoon of olive oil in a skillet over medium heat.

Step 5

Add the chickpeas to the skillet, season with salt and pepper, and sauté for about 5 minutes until they are slightly crispy.

Step 6

In a large mixing bowl, combine the cooked quinoa, chickpeas, baby spinach, cherry tomatoes, cucumber, and red onion.

Step 7

Drizzle with the remaining tablespoon of olive oil and lemon juice.

Step 8

Toss everything together until well combined.

Step 9

Add the feta cheese and gently fold it into the grain mixture.

Step 10

Taste and adjust the seasoning with additional salt and pepper if needed.

Step 11

Divide the grain mixture evenly among four bowls and serve.

Nutrition Facts

Serving size	1780.8 grams (1780.8g)

Amount per serving	% Daily Value*
Calories	1795

Total Fat 76.40g	98%
Saturated Fat 22.30g	112%
Polyunsaturated Fat 2.70g
Cholesterol 100mg	33%
Sodium 4540mg	197%
Total Carbohydrate 209.80g	76%
Dietary Fiber 30.40g	109%
Total Sugars 28.50g
Protein 73.30g	147%

Vitamin D 0IU	0%
Calcium 942mg	72%
Iron 15mg	85%
Potassium 2276mg	48%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.8%

Protein: 16.1%

Carbs: 46.1%