Name: Mediterranean Grain Bowls with Salmon
Prep time: PT-486774H36M10S
Cook time: PT-486774H36M10S
Total time: PT-486774H36M10S
Cuisine: Mediterranean
Ingredients: 1 ½ cups ancient grains (quinoa, kamut, wheat berries, rice); 6 (4-ounce) filets fresh salmon, skinned; ¼ cup extra virgin olive oil, divided; Coarse salt and ground black pepper; 4-ounces feta, crumbled; 1 ½ cups cherry tomatoes, sliced; 1 ½ cups cucumber, sliced; 1 medium avocado, pitted and sliced; ½ cup pitted Kalamata olives; ¼ cup red onion, thinly sliced; Zest and juice of 1 medium lemon; ¼ cup fresh basil leaves; Pinch each crushed red pepper flakes and dried oregano leaves

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These Mediterranean grain bowls are perfect for meal prep!

They’re packed with ancient grains, salmon, avocado, cucumbers, tomatoes, olives and feta with a light lemon dressing.

You’ll love them – and so will your heart!

Mediterranean grain bowls in a white dish

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How to make Mediterranean grain bowls

Featured Ingredients

Ancient grains: Cook the grains according to package directions.
- You can even use instant ancient grains, such as the microwaveable rice or quinoa packets.
Salmon: Select your favorite fresh or frozen salmon. If it’s frozen, let it thaw in the refrigerator, then cook it according to the recipe instructions (just like fresh).
Feta: My favorite cheese to use in Mediterranean-inspired recipes.
Veggies: Cucumber, avocado, tomatoes, olives… they’re all delicious here.
- P.S. avocado may not be Mediterranean, but it does go really well with the flavors in this bowl.
Lemon: Fresh lemon, grated and squeezed.
Olive oil: A good quality olive oil goes a long way.
Basil: Fresh basil is one of the greatest flavors on earth!
Dried herbs and spices: Oregano leaves and some crushed red pepper flakes for extra flavor.

Step-by-Step Instructions

Prepare the ancient grains according to package directions. Allow to cool.
Preheat oven to a low broil.
Place salmon on a baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and black pepper. Place under the broiler and cook 5-7 minutes, until salmon flakes easily with a fork. Remove from the oven and allow to cool.
To assemble bowls, spoon the ancient grains into 4 bowls. Place salmon and chunks of feta on top of the quinoa.
Arrange the cherry tomatoes, cucumber, avocado, Kalamata olives and red onion on top of feta.
In a small bowl, whisk together remaining 3 tablespoons of olive oil, zest and juice of lemon and a pinch of salt and black pepper.
Drizzle dressing over each bowl and top with fresh basil leaves and a pinch of crushed red pepper flakes and oregano, and an additional pinch of salt and black pepper.

Recipe Substitutions and Alterations

For the grains: Use any ancient grain, such as quinoa, brown rice, kamut, wheat berries, barley, or any of your favorite ancient grains.
- Each variety has unique cooking instructions, so be sure to follow the package directions.
For the salmon: You can cook the salmon any way you like, such as sauteed, roasted, broiled, grilled or poached.
- Instead of salmon, try with chicken, tofu or shrimp.
For the veggies: Use any selection of vegetables you enjoy.
For the dressing: A simple lemon and olive oil dressing is perfect for this bowl, but if you have a favorite bottled vinaigrette, you can use that.

Nutrition Considerations

To make this gluten free: Use gluten free grains, such as quinoa or rice.
- Be sure all ingredients you choose are gluten free.
To make this dairy free: Skip the feta or use a dairy free feta alternative.
To make this vegetarian: Use tofu or another plant-based protein instead of salmon.
To make this vegan: Use tofu or another plant-based protein instead of salmon.
- Skip the feta or use a plant-based feta alternative.
To make this nut free: This recipe does not contain nuts.
- Be sure all ingredients you choose are nut free.
To make this egg free: This recipe does not contain eggs.

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