Market Vegetable Picnic Bowl

Inspired by Mediterranean market stalls where late-summer produce shines, this picnic bowl pairs cool quinoa or farro with juicy tomatoes, cucumber, and chickpeas. Crisp apple, feta, mint, and a lemon-olive oil drizzle keep every bite bright and packable.

Serves 4 · 20 min prep

Estimate for one serving

• 420 cal
• 16g protein
• 48g carbs
• 20g fat
• 3g fiber

Every recipe here is free to read.

Ingredients

• 3 cups cooked quinoa or farro
• 2 cups cherry or diced late tomatoes
• 1 large cucumber
• 1 can (15 oz), drained cooked chickpeas
• 1 large crisp apple
• 1/2 cup crumbled feta
• 1/3 cup chopped fresh parsley
• 2 tbsp chopped fresh mint
• 1/4 cup extra-virgin olive oil
• 3 tbsp fresh lemon juice
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 tsp ground cumin
• 1/4 cup toasted sunflower seeds

Instructions

1. 1If the grain is not already cooked, prepare quinoa or farro according to package directions, fluff with a fork, and cool to room temperature so it does not wilt the vegetables.
2. 2Halve or quarter the tomatoes and place them in a large bowl. Dice the cucumber into bite-size cubes and add them to the tomatoes.
3. 3Core and dice the apple into small cubes; add immediately so the lemon dressing will keep the flesh from browning.
4. 4Rinse and drain the chickpeas thoroughly, then pat dry. Tip them into the bowl along with the cooled grain.
5. 5In a small jar or bowl whisk olive oil, lemon juice, salt, pepper, and cumin until emulsified into a bright no-cook herb dressing.
6. 6Pour the dressing over the grain-and-vegetable mixture. Add most of the chopped parsley and mint and toss gently but thoroughly so every grain is coated.
7. 7Fold in the crumbled feta and toasted sunflower seeds, reserving a little of each for garnish on top of each portion.
8. 8Taste and adjust salt or lemon. Divide into four portable containers or a large picnic platter. The bowl stays fresh for 3 days refrigerated and travels well for weekend market picnics or work lunches.