Trader Joe's Mediterranean Grain Bowl

Name: Trader Joe's Mediterranean Grain Bowl
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 cup farro, rinsed; 1/2 cup quinoa, rinsed; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/2 cup bell peppers, diced; 1/4 cup red onion, diced; 1/2 cup Kalamata olives, pitted and halved; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoon lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: World Cuisine | Global Cooking

I love whipping up this Mediterranean Grain Bowl from Trader Joe's when I crave something vibrant and wholesome. The blend of grains, fresh vegetables, and zesty dressing brings a burst of flavor that never fails to uplift my mood. Plus, it’s a great way to enjoy a healthy meal without spending too much time in the kitchen. Each ingredient complements the others beautifully, and I can't resist the freshness of the herbs and lemon. What more could you want from a delicious and nutritious bowl of goodness?

Created by

The Chefmarcocooks Team

Last updated on 2026-02-12T14:33:18.596Z

When I first tasted the Mediterranean Grain Bowl at Trader Joe's, I knew I had to recreate it at home. The combination of grains, like farro and quinoa, mixed with cherry tomatoes and cucumbers, creates a refreshing texture that excites the palate. The key is to let the ingredients marinate with the dressing, allowing the flavors to meld together beautifully.

One tip I found essential while making this bowl is to roast the vegetables. Roasting brings out a rich depth of flavor, especially in peppers and zucchini. I love adding a sprinkle of feta cheese on top for that extra creamy note. It truly pulls all the elements together!

Why You Will Love This Recipe

Nutty grains paired with fresh, crunchy vegetables
Zesty dressing that ties all the flavors together
Perfect for meal prepping or a quick weeknight dinner

Ingredient Highlights

The combination of farro and quinoa in this Mediterranean Grain Bowl not only offers a delightful nuttiness but also packs a nutritional punch. Farro is rich in fiber and protein, while quinoa is gluten-free and contains all nine essential amino acids. This duo enhances the overall heartiness of the dish, making it satisfying enough for a main meal. When cooked, aim for both grains to be tender yet slightly chewy – you want them to hold their shape without becoming mushy.

Utilizing fresh ingredients like cherry tomatoes and cucumbers is essential for achieving that vibrant Mediterranean flavor profile. The cherry tomatoes should be sweet and juicy, adding a burst of freshness, while the crispness of diced cucumber provides a refreshing crunch. For the bell peppers, I always opt for a mix of colors, as this not only enhances the visual appeal of the bowl but also introduces diverse flavors. Feel free to swap in seasonal vegetables for added variety!

Making the Most of Your Dressing

The dressing is a crucial element that pulls the entire grain bowl together. Using high-quality olive oil not only enhances the flavor but also contributes healthy fats to the dish. When whisking the dressing, aim for a glossy consistency. If it separates, try whisking it again just before serving. This light, zesty dressing is a perfect complement to the saltiness of the feta and the brininess of Kalamata olives, creating a balanced flavor experience that’s both refreshing and satisfying.

If you enjoy a little more heat, consider adding a pinch of red pepper flakes to the dressing for a kick. Alternatively, fresh herbs like dill or mint can elevate the dressing's flavor profile. Just be sure to chop them finely so they integrate well. Make it ahead of time and store it in an airtight container in the fridge, where it will keep well for up to a week. Just give it a good shake before using.

Storage and Serving Suggestions

This Mediterranean Grain Bowl is not only delicious but also highly versatile for meal prep. Store the components – the grains, vegetables, and dressing – separately to keep everything fresh. When ready to eat, simply assemble the bowl and toss with dressing for the best flavor and crunch. This dish can last up to four days in the refrigerator, although the vegetables are best enjoyed within the first few days for optimal freshness.

For a delightful twist, consider serving this grain bowl in a wrap! Simply use a whole wheat or spinach tortilla and fill it with the ingredient mix for a portable meal option. Adding grilled chicken or chickpeas can increase the protein content, making it even heartier. These adaptations can accommodate various dietary preferences while keeping the Mediterranean essence intact.

Ingredients

For the Bowl

1 cup farro, rinsed
1/2 cup quinoa, rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup bell peppers, diced
1/4 cup red onion, diced
1/2 cup Kalamata olives, pitted and halved
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

For the Dressing

1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Cook the Grains

In a medium pot, combine the farro, quinoa, and 4 cups of water. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the grains are tender. Drain and set aside to cool.

Prepare the Vegetables

While the grains are cooking, chop the cherry tomatoes, cucumber, bell peppers, and red onion. In a large mixing bowl, combine these chopped vegetables.

Make the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper until well combined.

Assemble the Bowl

Add the cooled grains, Kalamata olives, and crumbled feta cheese to the vegetable mixture. Drizzle the dressing over the top and toss everything together to combine well. Garnish with fresh parsley.

Serve

Serve the Mediterranean Grain Bowl immediately or store in the refrigerator for meal prep. Enjoy cold or at room temperature!

Pro Tips

For added flavor, consider topping your bowl with avocado slices or using different seasonal vegetables.

Variations to Try

Feel free to customize the Mediterranean Grain Bowl based on what you have on hand. Lentils or brown rice can easily replace farro or quinoa, each providing its own unique flavor and texture. For those looking for a lighter option, cauliflower rice is a fantastic substitute that adds minimal calories while keeping the dish low-carb.

Switch up the vegetables with seasonal options like roasted zucchini or artichoke hearts for a different taste profile. Adding ingredients like avocado or chickpeas not only enhances the nutrition but also creates a more filling meal, making it perfect for lunch or dinner.

Common Troubleshooting Tips

If you find that your grains are overcooked and mushy, try reducing the cooking time by a few minutes next time and keep checking for doneness. It's beneficial to start checking a bit earlier than the suggested cooking time, as stovetop variations can lead to different results. Properly rinsing your quinoa before cooking is essential to remove the bitter saponins that can affect the taste.

If you accidentally make too much dressing, don't fret! It can also double as a marinade for proteins or as a flavorful drizzle over roasted vegetables. Just remember to store any leftovers in an airtight container in the fridge, where it can last for about a week.

Questions About Recipes

→ Can I use different grains?

Absolutely! Feel free to substitute with barley or even brown rice for a different texture.

→ How long does this meal last in the fridge?

Stored in an airtight container, it can last for up to 4 days without losing flavor or freshness.

→ Can I make this vegan?

Yes, simply omit the feta cheese or replace it with a vegan cheese alternative.

→ What is the best way to reheat this dish?

You can enjoy it cold or gently reheat it in a microwave for about 1-2 minutes. Be careful not to overheat the grains.