Mediterranean Style Grain Bowls with Lentils and Chickpeas
Power Grain Bowls prepared Mediterranean-style! Nutrition and protein-packed thanks to lentils and chickpeas. The dressing is a must!
Power Grain Bowls prepared Mediterranean-style! Nutrition and protein-packed thanks to lentils and chickpeas. The dressing is a must!
- 1 garlic clove minced
- salt and pepper
- salt
- 2 cups cherry tomatoes halved
- early harvest extra virgin olive oil
- 1 zucchini squash sliced into rounds
- 2 cups cooked farro (from 1 cup uncooked farro prepared according to package)
- 2 cups cooked brown lentils or from canned lentils drained and rinsed (see notes for lentil cooking instructions, i
- 2 cups cooked chickpeas or from canned chickpeas drained and rinsed
- 2 shallots sliced
- 2 avocados skin removed, pitted and sliced
- 1 cup fresh chopped parsley
- handful pitted kalamata olives
- sprinkle crumbled feta cheese optional
- 1/3 cupâ early harvest greek extra virgin olive oil
- 2 1/2 tbsp fresh lemon juice
- 2 1/2 tsp quality dijon mustard
- 1 tsp za'atar spice
- 1/2 tsp ground sumac
- Carbohydrate 66.2348312553699 g
- Cholesterol 0 mg
- Fat 60.131780000406 g
- Fiber 32.9556493513161 g
- Protein 14.6853225016197 g
- Saturated Fat 8.73319600006784 g
- Serving Size 1 1 recipe (892g)
- Sodium 159.424447945695 mg
- Sugar 33.2791819040538 g
- Trans Fat 4.04807200012283 g
- Calories 783 calories
Step-by-step
- Cook Zucchini: In a non-stick pan or skillet, heat 2 tbsp olive oil over medium-high heat until shimmering but not smoking. Add the sliced zucchini and saute on both sides until tender. Remove zucchini with a slotted spoon and place on a paper towel to drain any excess oil. Season lightly with salt.
- Prepare dressing: Add the dressing ingredients to a mason jar. Close the lid tightly, and give it a good shake. Set aside for now (but shake again before using).
- Assemble grain bowls: Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls (it'll come to 1/2 cup of each per bowl). Add cooked zucchini, tomatoes, shallots, avocado slices, parsley, and kalamata olives. Season lightly with salt, pepper and more za'atar, if you like. Drizzle a bit of the dressing on top (about 2 tbsp per bowl). Finish with crumbled feta, if you like.
Mediterranean Style Grain Bowls: A Busy Woman's Delight
As a working woman, juggling a demanding career and a healthy lifestyle can feel like a constant balancing act. Finding quick, nutritious, and delicious meals that don't require hours in the kitchen is crucial. That's why I've fallen in love with these Mediterranean Style Grain Bowls. They're packed with flavor, protein, and healthy fats, making them the perfect power lunch or a satisfying weeknight dinner.
The beauty of this recipe lies in its simplicity and adaptability. I often prepare the farro, lentils, and chickpeas in advance on the weekend. This means that during the week, assembling these bowls takes just minutes. The vibrant colors and textures are also a feast for the eyes – something that's important for me after a long day at the office. I love the contrast of the creamy avocado, the tangy tomatoes, and the earthy lentils and chickpeas. And don’t even get me started on that amazing homemade dressing!
The Dressing: The Secret Weapon
The dressing is truly the star of the show. It's a simple blend of olive oil, lemon juice, Dijon mustard, za'atar, and sumac. The za'atar adds a unique, earthy flavor that complements the other ingredients perfectly, while the sumac provides a subtle tartness. This dressing isn't just delicious; it also helps bind all the elements of the bowl together, creating a harmonious blend of flavors and textures. I often find myself making extra dressing, and using it as a marinade for chicken or fish for future meals.
Adaptability is Key
One of the things I appreciate most about this recipe is its adaptability. Feel free to swap out ingredients based on your preferences and what you have on hand. Don't have farro? Quinoa or brown rice work just as well. Not a fan of feta? A sprinkle of toasted nuts or seeds adds a delightful crunch and extra nutrition. The possibilities are endless! I often adjust it to what's in season and what I find at the farmers market. In the summer months, I'll add grilled zucchini or bell peppers.
Beyond the Bowl: A Week of Deliciousness
These grain bowls are incredibly versatile. I often make a large batch on Sunday and have them for lunch throughout the week. They travel well in a container, and they keep their freshness and flavor exceptionally well, even after being refrigerated for a few days. This eliminates the daily lunch packing scramble and allows me to focus on my work with a satisfied and energized feeling.
More than Just a Meal: It's a Ritual
For me, preparing these grain bowls has become more than just making a meal; it's a small ritual of self-care. It's a moment where I can focus on creating something healthy and delicious for myself, connecting with simple ingredients and the joy of culinary creation. It's a way to de-stress and recharge after a busy day, and a reminder that taking care of my body is a necessity, not a luxury.
A Final Thought
These Mediterranean Style Grain Bowls are not just a recipe; they are a testament to how simple and satisfying healthy eating can be, even amidst a hectic life. They’re a reminder that taking care of ourselves shouldn’t be complicated. It can be as easy as assembling a vibrant, flavorful bowl of goodness and taking a moment to savor the flavors and feel nourished.
