Mediterranean style grain bowls recipe with lentils and chickpeas
Power Grain Bowls, prepared Mediterranean-style! Nutrition and protein-packed thanks to a good dose of lentils and chickpeas. The dressing is an absolute must!
Grain bowls are the perfect way to transform a few humble pantry ingredients into one colorful meal. And because of the variety of ingredients you can pile on, they’re a great way to add much-needed nutrition!
There really aren’t any big rules around how to build grain bowls. Today’s Mediterranean grain bowls recipe is just one example for you.
Prep Time: 20 minutes
Total Time: 20 minutes
INGREDIENTS:
Early Harvest extra virgin olive oil
Salt
1 zucchini squash, sliced into rounds
2 to 3 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, if needed)
2 cups cooked chickpeas or from canned chickpeas, drained and rinsed
2 cups cherry tomatoes, halved
2 shallots, sliced
2 avocados, skin removed, pitted and sliced
1 cup fresh chopped parsley
Handful pitted kalamata olives
Sprinkle crumbled feta cheese, optional
For the Dressing
1/3 cup Early Harvest Greek Extra Virgin Olive Oil
2 1/2 tbsp fresh lemon juice
1 garlic clove, minced
2 1/2 tsp quality Dijon mustard
Salt and pepper
1 tsp Za’atar spice
1/2 tsp ground Sumac
INSTRUCTIONS
Cook Zucchini. In a non-stick pan or skillet, heat 2tbsp 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.
Serve at room temperature or warm, if farro and pulses were just cooked. It’s best to mix the ingredients in each bowl to allow the dressing flavors to infuse. If you have a bit of dressing left, serve it alongside.
NOTES:
How to cook lentils. If you end up buying dried lentils at the bulk section of your grocery store, you can prepare them this way: rinse lentils with cold water, no need to soak. Combine 1 cup lentils with 2.5 cups water. Bring to a boil, then let simmer for 20 minutes or until tender. Add pinch of salt.
Nutritional Info:
Serving Size 1 dinner bowl
Serves 4
Amount Per Serving
Calories 614
% Daily Value*
Total Fat 32g 41%
Trans Fat 0g
Sodium 55.7mg 2%
Total Carbohydrate 69.2g 25%
Dietary Fiber 21.3g 76%
Sugars 9.1g
Protein 19.9g 40%
Vitamin A7%Vitamin C34%Calcium7%Iron41%Magnesium28%Potassium26%