Low Fat Hearty Grain Bowl

Fuel your day with this vibrant and wholesome Low Fat Hearty Grain Bowl, a nutritious blend of protein-packed quinoa, crisp vegetables, and tender chickpeas, all tossed in a creamy, zesty Greek yogurt dressing. Perfect for meal prep or a quick lunch, this recipe comes together in just 30 minutes, making it an ideal choice for busy weekdays. Fresh cherry tomatoes, crunchy cucumber, and a generous handful of baby spinach bring a delightful medley of textures while fresh parsley adds a bright finish. Low in fat but rich in flavor, this refreshing grain bowl is a healthy, satisfying meal you’ll want to make again and again. Serve immediately or chill for a ready-to-go grab-and-go option that’s both delicious and energizing.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 2 cups Baby spinach
• 0.25 cup Red onion
• 1 can (15 oz) Chickpeas
• 0.5 cup Plain low-fat Greek yogurt
• 2 tablespoons Lemon juice
• 0.5 teaspoon Garlic powder
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley

Directions

Step 1

Rinse 1 cup of quinoa thoroughly under cold water using a fine-mesh sieve.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Simmer for 15 minutes, or until the quinoa has absorbed all the water and is tender. Fluff with a fork and set aside to cool slightly.

Step 3

While the quinoa is cooking, halve 1 cup of cherry tomatoes and dice 1 medium cucumber into small cubes.

Step 4

Thinly slice 1/4 cup of red onion and rinse and drain 1 can of chickpeas.

Step 5

In a small bowl, combine 1/2 cup of plain low-fat Greek yogurt, 2 tablespoons of lemon juice, 1/2 teaspoon of garlic powder, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix until smooth to create the dressing.

Step 6

Chop 2 tablespoons of fresh parsley for garnish.

Step 7

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

Step 8

Drizzle the yogurt dressing over the grain mixture and toss gently to combine all ingredients evenly.

Step 9

Divide the grain salad into four bowls and garnish each with a sprinkle of fresh parsley.

Step 10

Serve immediately or refrigerate for up to 2 days for a quick meal prep option.

Nutrition Facts

Serving size	(1702.7g)

Amount per serving	% Daily Value*
Calories	1459.4

Total Fat 25.8g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 12.2mg	0%
Sodium 1926.6mg	0%
Total Carbohydrate 234.5g	0%
Dietary Fiber 37.9g	0%
Total Sugars 34.6g
Protein 78.5g	0%

Vitamin D 0IU	0%
Calcium 528.7mg	0%
Iron 20.6mg	0%
Potassium 2356.0mg	0%

*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: 15.6%

Protein: 21.2%

Carbs: 63.2%