Broccoli Pea Feta Grain Bowl (Printable Version)

A protein-rich grain bowl with quinoa, broccoli, peas, and feta for a tasty nourishing meal.

# What You'll Need:

→ Grains

01 - 1 cup quinoa, rinsed
02 - 2 cups water or vegetable broth

→ Vegetables

03 - 2 cups broccoli florets
04 - 1 cup frozen or fresh green peas
05 - 1 cup cherry tomatoes, halved
06 - 1 small red onion, finely sliced

→ Cheese & Garnish

07 - 3 oz feta cheese, crumbled
08 - 2 tablespoons fresh parsley, chopped

→ Dressing

09 - 3 tablespoons extra-virgin olive oil
10 - 1 tablespoon lemon juice
11 - 1 teaspoon Dijon mustard
12 - 1 small garlic clove, minced
13 - Salt and black pepper to taste

# How to Make It:

01 - Combine quinoa and water or broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and let cool slightly.
02 - Steam or blanch broccoli florets for 3 to 4 minutes until crisp-tender. Drain and rinse under cold water to stop the cooking process.
03 - If using frozen peas, place them in a bowl and cover with boiling water for 2 minutes, then drain. If using fresh peas, blanch for 1 minute and drain.
04 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.
05 - In a large mixing bowl, combine cooked quinoa, broccoli, peas, cherry tomatoes, and red onion. Pour the dressing over the mixture and toss gently to coat evenly.
06 - Divide the mixture among serving bowls. Top each bowl with crumbled feta cheese and chopped parsley. Serve immediately or refrigerate for up to 2 days.

# Expert Tips:

01 -
  • It's a complete meal that comes together in under 40 minutes, making weeknight dinners feel less like a chore.
  • Everything can be prepped ahead, so you can assemble bowls throughout the week without the fuss of cooking every time.
  • The combination of textures keeps things interesting—creamy feta against crisp vegetables and tender quinoa that actually has flavor.
02 -
  • Don't skip the cooling step on the quinoa—warm grains absorb dressing too quickly and turn mushy instead of maintaining their texture and nuttiness.
  • The vegetables need to be cut roughly the same size so every bite feels balanced; I learned this the hard way when I gave someone a massive broccoli floret one bite and a mostly pea next bite.
03 -
  • Toast your pumpkin seeds or nuts in a dry skillet for just two minutes to bring out their flavor—this small gesture transforms the bowl from good to memorable.
  • Make the dressing in a jar and shake it instead of whisking; it emulsifies better and you can store extras for the rest of the week without them separating.
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