Broccoli Pea Feta Grain Bowl

There is something deeply satisfying about a grain bowl that delivers both nourishment and colour in equal measure. This Broccoli, Pea, and Feta Grain Bowl with Quinoa is exactly that — a vibrant, protein-rich assembly of nutty quinoa, crisp-tender broccoli, sweet green peas, juicy cherry tomatoes, and tangy crumbled feta, all brought together with a bright lemon-Dijon dressing. Whether you are looking for a wholesome weekday lunch or a light, fuss-free dinner, this bowl comes together in just 35 minutes and leaves you feeling genuinely satisfied. It is vegetarian, gluten-free, and endlessly adaptable — the kind of recipe you will return to again and again.

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Grain bowls have become a staple of modern European cooking for good reason — they celebrate seasonal produce, require little fuss, and reward the cook with something that looks as beautiful as it tastes. The combination of quinoa and feta borrows from Mediterranean traditions, while the Dijon mustard in the dressing nods to French pantry classics. Together, these influences create a bowl that feels both familiar and refreshingly new. Cook the quinoa in vegetable broth rather than water for an extra layer of savouriness, and do not skip the cold-water rinse on the broccoli — it keeps those florets a vivid, appetite-whetting green.

Ingredients

• Grains
  • 1 cup (180 g) quinoa, rinsed
  • 2 cups (480 ml) water or vegetable broth
• Vegetables
  • 2 cups (200 g) broccoli florets
  • 1 cup (140 g) frozen or fresh green peas
  • 1 cup (100 g) cherry tomatoes, halved
  • 1 small red onion, finely sliced
• Cheese & Garnish
  • 3 oz (85 g) feta cheese, crumbled
  • 2 tbsp fresh parsley, chopped
• Dressing
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 small garlic clove, minced
  • Salt and black pepper, to taste

Instructions

Step 1 — Cook the quinoa

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, or until liquid is absorbed. Fluff with a fork and let cool slightly.

Step 2 — Prepare the broccoli

Meanwhile, steam or blanch broccoli florets for 3–4 minutes, until crisp-tender. Drain and rinse under cold water to stop cooking.

Step 3 — Prepare the peas

If using frozen peas, place them in a bowl and cover with boiling water for 2 minutes, then drain. If using fresh, blanch for 1 minute and drain.

Step 4 — Make the dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper to make the dressing.

Step 5 — Combine

In a large mixing bowl, combine cooked quinoa, broccoli, peas, cherry tomatoes, and red onion. Pour over the dressing and toss gently to coat.

Step 6 — Assemble the bowls

Divide the mixture among serving bowls. Top each with crumbled feta and chopped parsley.

Step 7 — Serve

Serve immediately, or refrigerate for up to 2 days for a chilled grain bowl.

Zusatztipps für die Zubereitung

Damit das Quinoa locker und nicht klebrig wird, sollte es vor dem Kochen gründlich unter kaltem Wasser abgespült werden — so werden die natürlichen Bitterstoffe (Saponine) entfernt. Das Kochen in Gemüsebrühe anstelle von Wasser verleiht dem Getreide eine zusätzliche Geschmackstiefe. Die Brokkoli-Röschen nach dem Blanchieren sofort unter kaltem Wasser abzuschrecken, bewahrt ihre leuchtend grüne Farbe und verhindert ein Übergaren. Das Dressing kann bereits einen Tag im Voraus zubereitet und im Kühlschrank aufbewahrt werden, damit sich die Aromen voll entfalten können.

Varianten und Anpassungen

Dieses Rezept lässt sich leicht an persönliche Vorlieben oder Vorratssituationen anpassen. Wer keinen Feta zur Hand hat oder eine milchfreie Variante bevorzugt, kann stattdessen Ziegenkäse verwenden oder den Käse ganz weglassen. Für zusätzlichen Biss und ein Plus an gesunden Fetten lohnt es sich, geröstete Kürbiskerne oder gehackte Walnüsse über die fertigen Bowls zu streuen. Die Gemüsekomponenten sind ebenfalls variierbar: Gekochte Kichererbsen, Zucchini-Würfel oder gerösteter Blumenkohl fügen sich harmonisch in das Gericht ein, ohne den Charakter der Bowl zu verändern.

Serviervorschläge

Rinse vegetables, wash cookware, and fill pots easily while cooking with flexible spray control.

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Die Broccoli-Erbsen-Feta-Bowl schmeckt sowohl warm als auch bei Zimmertemperatur oder direkt aus dem Kühlschrank hervorragend. Als Beilage empfiehlt sich knuspriges Sauerteigbrot oder ein einfacher grüner Salat. Zum Trinken passt ein trockener Weißwein wie ein Sauvignon Blanc besonders gut — seine frische Säure harmoniert wunderbar mit dem Zitronen-Dijon-Dressing und dem salzigen Feta. Wer die Bowl im Voraus zubereitet, sollte das Dressing erst kurz vor dem Servieren unterrühren, damit die Zutaten knackig bleiben.

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Simple ingredients, honest flavours, and a bowl that is as nourishing as it is beautiful — that is the quiet promise of this Broccoli, Pea, and Feta Grain Bowl with Quinoa. With just 15 minutes of preparation and 20 minutes of cooking, it fits effortlessly into busy weekday routines while still feeling special enough to serve to guests. Keep the components on hand in your kitchen and you are never more than half an hour away from a meal that genuinely does you good. We hope it earns a regular place at your table.

Recipe Q&A

→ Can I make this dish dairy-free?

Yes, omit the feta or substitute with a plant-based cheese alternative to suit dairy-free needs.

→ What is the best way to cook quinoa for this bowl?

Rinse quinoa well and simmer in water or vegetable broth until liquid is absorbed, then fluff for a light texture.

→ How can I prepare the vegetables to keep their texture?

Steam or blanch broccoli and peas briefly to retain a crisp-tender bite and vibrant color.

→ Is this suitable for gluten-free diets?

Yes, all ingredients including quinoa and vegetables are naturally gluten-free.

→ Can I add other toppings for extra crunch?

Try toasted pumpkin seeds or walnuts to add a delightful crunch and additional nutrients.