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Mediterranean-style grain bowl with farro, chickpeas, lentils, zucchini, cherry tomatoes, avocado, and feta cheese on a wooden table.
Alyssa

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!
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Prep Time 20 minutes
Total Time 20 minutes
Servings: 4 people
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 400
Ingredients Method

Ingredients
  

  • Early Harvest extra virgin olive oil
  • Salt
  • 1 medium 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)
  • 2 cups cooked chickpeas (or from canned chickpeas, drained and rinsed)
  • 2 cups cherry tomatoes, halved
  • 2 medium shallots, sliced
  • 2 medium avocados, skin removed, pitted and sliced
  • 1 cup fresh chopped parsley
  • 1 handful pitted kalamata olives
  • to taste crumbled feta cheese, optional
  • 1/3 cup Early Harvest Greek Extra Virgin Olive Oil
  • 2 1/2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 2 1/2 teaspoons quality Dijon mustard
  • to taste Salt and pepper
  • 1 teaspoon Za'atar spice
  • 1/2 teaspoon ground Sumac

Method
 

  1. In a non-stick pan or skillet, heat 2 tbsp of olive oil over medium-high heat until shimmering but not smoking. Add the sliced zucchini and sauté 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.
  2. 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).
  3. Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls. 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.
  4. 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.