Name: Mediterranean Grain Bowls with Salmon
Prep time: PT-484334H19M44S
Cook time: PT-484334H19M44S
Total time: PT-484334H19M44S
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

Jump to Recipe·Print Recipe

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

PIN THIS RECIPE FOR LATER!

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.

PIN THIS RECIPE FOR LATER!

Mediterranean recipes you’ll dig: