KEY INFO
Total Cost: $7-$11 for four servings
Cost per portion: $1.75-$2.75
Cost breakdown per bowl:
- Grains: $0.30-$0.60
- Chickpeas: $0.30-$0.50
- Fresh produce: $0.50-$0.90
- Garnishes & dressing: $0.50-$0.90
- Optional protein: +$1.00-$2.00
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Servings: 4
Difficulty: Easy
Price level: Very inexpensive to “worth it”
Dietary tags: Vegetarian, vegan option, gluten-free option, dairy-free option
EQUIPMENT NEEDED
Essential tools:
- Medium saucepan with lid
- Sharp knife and cutting board
- Large mixing bowl
- Measuring cups
- Whisk or mason jar for dressing
Cheaper alternatives:
- Use pre-cooked grains from packets if you don’t have time
- Buy pre-cut vegetables when they’re on sale
- Mason jar works perfectly for mixing dressing
INGREDIENTS
Base:
- 1 cup (200g) brown rice or quinoa, dry
- 1 can (15oz/400g) chickpeas, drained and rinsed
- 2 cups (60g) mixed greens or spinach
- 1 large cucumber, diced
- 2 cups (300g) cherry tomatoes, halved
- 1 red bell pepper, diced (optional but worth it)
Dressing:
- 1/4 cup (60ml) olive oil
- 3 tablespoons lemon juice (about 1 large lemon)
- 1 teaspoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Garnishes:
- 4oz (100g) feta cheese, crumbled (omit for vegan)
- 1/2 cup (75g) Kalamata olives, pitted
- 1/4 cup fresh parsley, chopped
- 2 tablespoons pine nuts or sunflower seeds (optional)
METHOD
- Start your grains first.
Rinse rice or quinoa until water runs clear. Combine with 2 cups water and 1/2 teaspoon salt in saucepan. Bring to boil, then reduce heat to low, cover, and simmer.
Rice: 30-35 minutes. Quinoa: 15 minutes. - While grains cook, prep your vegetables.
Dice cucumber and bell pepper into bite-sized pieces. Halve cherry tomatoes. Roughly chop parsley. Drain and rinse chickpeas thoroughly. - Make your dressing.
Combine olive oil, lemon juice, mustard, minced garlic, and oregano in jar. Shake vigorously for 30 seconds. Taste and adjust with salt and pepper. - Check your grains.
They’re done when all water is absorbed and grains are tender.
Let them sit off heat for 5 minutes, then fluff with fork. - Warm your chickpeas (optional but recommended).
Heat chickpeas in dry pan for 2-3 minutes until just warmed. Season with pinch of salt and pepper. - Assemble your bowls.
Divide warm grains between 4 bowls. Top with chickpeas, then arrange vegetables in sections. Add greens, olives, and crumbled feta. Drizzle generously with dressing.
CRUCIAL TIPS
Money-saving strategies:
- Cook dried chickpeas in batches – costs half as much as canned
- Buy grains in bulk from health food stores
- Use whatever vegetables are on sale that week
- Make double dressing – keeps for a week in fridge
Success secrets:
- Season your grains while cooking – add salt to the water
- Warm components taste better – don’t serve everything cold
- Dress the grains while warm – they absorb flavor better
- Keep components separate until serving to prevent sogginess
Common mistakes to avoid:
- Don’t overdress the salad – start with less, add more
- Don’t skip rinsing quinoa – it removes bitter coating
- Don’t add greens to hot grains – they’ll wilt
STORAGE & VARIATIONS
Storage:
Store components separately in fridge for up to 4 days. Keep dressing separate to maintain freshness. Grains and chickpeas can be frozen for up to 3 months.
Scaling tips:
Double everything for meal prep. Cook extra grains on Sunday for quick weekday bowls.
Variations I love:
- Protein boost: Add grilled chicken, salmon, or hemp hearts
- Seasonal swap: Use roasted butternut squash in winter
- Greek-style: Extra feta, add diced red onion and fresh dill
- Vegan version: Skip feta, add avocado and tahini drizzle
- Gluten-free: Stick with rice or quinoa instead of farro
Budget hack:
When money’s really tight, skip the olives and feta. Focus on the grain-chickpea-vegetable base with homemade dressing. You’ll still get a satisfying, nutritious meal for under $1.50 per bowl.
This Mediterranean grain bowl has become my go-to when I need something that feels indulgent but doesn’t break the bank. The combination of textures and flavors makes it feel special enough for guests, but simple enough for a Tuesday night dinner. Plus, having the components prepped means healthy lunches all week long.
