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Fresh No-Cook Mediterranean Grain Bowl Recipe Easy Homemade Tzatziki Dressing

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A refreshing no-cook Mediterranean grain bowl featuring quick-cooking farro or quinoa, fresh vegetables, and a creamy homemade tzatziki dressing. Perfect for warm days and quick meals.

Ingredients

Scale
  • 1 cup cooked quick-cooking farro or pre-cooked quinoa (about 170g)
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced and soaked in cold water
  • 1/2 cup kalamata olives, pitted and sliced
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • For the creamy tzatziki:
  • 1 cup Greek yogurt (full-fat or low-fat)
  • 1/2 medium cucumber, grated and squeezed dry
  • 1 clove garlic, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper to taste
  • Optional: pinch of dried or fresh dill
  • Optional extras:
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon toasted pine nuts or walnuts
  • Extra lemon wedges for serving

Instructions

  1. Prepare the grains: Cook quick-cooking farro according to package instructions and cool completely, or use pre-cooked grains or quick-soak farro soaked in cold water for an hour and drained well.
  2. Make the tzatziki: Grate half a cucumber and squeeze out excess moisture using a fine mesh strainer or cheesecloth. In a bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, olive oil, salt, pepper, and dill if using. Whisk until creamy and set aside.
  3. Prep the veggies: Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion and soak in cold water for 5 minutes then drain, slice kalamata olives, and chop parsley and mint.
  4. Assemble the grain bowl: In a large bowl, combine the cooled grains with diced cucumber, tomatoes, red onion, olives, and chopped herbs. Toss gently to mix evenly.
  5. Add toppings: Crumble feta cheese over the top and sprinkle with toasted pine nuts or walnuts if using.
  6. Serve: Spoon a generous dollop of tzatziki over the bowl or on the side. Add lemon wedges for extra brightness. Serve immediately or chilled.

Notes

Squeeze out excess moisture from grated cucumber to avoid watery tzatziki. Garlic flavor mellows if tzatziki is made 30 minutes ahead and refrigerated. Letting the bowl sit for 10 minutes before serving helps flavors meld. Store tzatziki separately to maintain freshness. Use dairy-free yogurt and omit feta for a vegan version. Add protein like chickpeas or grilled chicken for a heartier meal.

Nutrition

Keywords: Mediterranean grain bowl, no-cook recipe, tzatziki dressing, quick meal, healthy lunch, farro bowl, quinoa bowl, fresh vegetables, homemade tzatziki

Find it online: https://tablemira.com/fresh-no-cook-mediterranean-grain-bowl-recipe-easy-homemade-tzatziki-dressing/