Is this recipe nut-free?

Yes, it can be made nut-free by modifying the dressing.

Can I add meat to this bowl?

Yes, grilled chicken or fish can be added for extra protein.

Feel free to swap grains, vegetables, or dressings to your liking.

Grains

A colorful grain bowl filled with quinoa, chickpeas, fresh vegetables, and a lemon-tahini dressing.

Per 100 g

150 kcal

1 bowl

450 kcal

(300 g)

Protein	Carbs	Fat
6 g / 100g	25 g / 100g	4 g / 100g

Where the calories come from

Protein 15% · Carbs 62% · Fat 23%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 bowl (300 g, 450 kcal) is 23% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 bowl takes about 110 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Vegan Mediterranean Grain Bowl is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Nutty Barley Salad	120	4 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g
Vegan Mediterranean Grain Bowl	150	6 g

Nutrition data updated June 13, 2026.

9/10

High in fiber and protein keeping you full while supporting weight loss.

Is this recipe nut-free?: Yes, it can be made nut-free by modifying the dressing.
Can I add meat to this bowl?: Yes, grilled chicken or fish can be added for extra protein.
How can I customize the grain bowl?: Feel free to swap grains, vegetables, or dressings to your liking.

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