OttoChef AI Logo
OttoChef AI
Sign InGet Started
Mediterranean Chickpea and Vegetable Grain Bowl

Mediterranean Chickpea and Vegetable Grain Bowl

Lunch
Prep Time
15min
Cook Time
15min
Servings
4
Calories
500
Chef's Note

For the best flavor, allow the grain bowl to sit for at least 15 minutes before serving to let the flavors meld together. You can also add grilled chicken or salmon for additional protein if desired. To save time on busy weekdays, cook the farro and prepare the dressing in advance.

Tags
Mediterranean
grain bowl
chickpeas
vegetarian
high-protein
high-carb
meal prep
healthy
lunch
Ingredients

  • 2 cups farro

  • 4 cups vegetable broth

  • 2 cans (15 oz each), drained and rinsed chickpeas, canned

  • 2 cups, halved cherry tomatoes

  • 1 large, diced cucumber

  • 1 large, diced red bell pepper

  • 1/2 medium, thinly sliced red onion

  • 1/2 cup, pitted and halved kalamata olives

  • 3/4 cup, crumbled feta cheese

  • 1/4 cup, chopped fresh parsley

  • 2 tablespoons, chopped fresh mint

  • 3 tablespoons extra virgin olive oil

  • 3 tablespoons lemon juice

  • 2 cloves, minced garlic

  • 1 teaspoon dried oregano

  • 1/2 teaspoon ground cumin

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/4 cup, toasted pine nuts

Instructions
  • 1

    In a medium saucepan, combine 2 cups of farro with 4 cups of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the farro is tender but still chewy. Drain any excess liquid and set aside to cool slightly.

  • 2

    While the farro is cooking, prepare the dressing by whisking together 3 tablespoons of olive oil, 3 tablespoons of lemon juice, 2 minced garlic cloves, 1 teaspoon of dried oregano, 1/2 teaspoon of ground cumin, 1 teaspoon of salt, and 1/2 teaspoon of black pepper in a small bowl.

  • 3

    In a large mixing bowl, combine the cooked farro, 2 cans of drained chickpeas, 2 cups of halved cherry tomatoes, 1 diced cucumber, 1 diced red bell pepper, and 1/2 sliced red onion.

  • 4

    Pour the prepared dressing over the farro mixture and toss gently to combine.

  • 5

    Fold in 1/2 cup of halved kalamata olives, 3/4 cup of crumbled feta cheese, 1/4 cup of chopped parsley, and 2 tablespoons of chopped mint.

  • 6

    Divide the mixture evenly among four bowls and garnish each with 1 tablespoon of toasted pine nuts.

  • 7

    Serve immediately or refrigerate for up to 2 days for meal prep.

Nutrition Information (per serving)
500
Calories
31g
Protein
62g
Carbs
14g
Fat
Reviews (0)
No reviews yet

Be the first to review this recipe!