Mediterranean Chickpea & Vegetable Grain Bowls
25min
35min
4
485
Chef's Note
For meal prep, store the dressing separately and add just before eating to keep the vegetables crisp. You can substitute farro with quinoa, bulgur, or brown rice if preferred, though cooking times will vary.
Tags
Ingredients
1 cup farro
2 cups vegetable broth
4 tablespoons olive oil
2 cans (15 oz each), drained and rinsed chickpeas
2 cups, halved cherry tomatoes
1 medium, 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
1/3 cup, chopped fresh parsley
1/4 cup, chopped fresh mint
1 large, juiced and zested lemon
2 cloves, minced garlic
1 teaspoon ground cumin
1/2 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon, divided salt
1/2 teaspoon, divided black pepper
1/4 cup, toasted pine nuts
Instructions
- 1
Rinse the farro under cold water. In a medium saucepan, combine 1 cup of farro with 2 cups of vegetable broth. Add 1/4 teaspoon of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 25-30 minutes until tender but still chewy.
- 2
While the farro cooks, preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- 3
In a bowl, toss the drained chickpeas with 1 tablespoon of olive oil, 1/2 teaspoon cumin, 1/2 teaspoon paprika, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Spread on the prepared baking sheet and roast for 20-25 minutes until crispy, stirring halfway through.
- 4
While the chickpeas roast, prepare the dressing by whisking together 3 tablespoons olive oil, the juice and zest of 1 lemon, 2 minced garlic cloves, 1/2 teaspoon cumin, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper in a small bowl.
- 5
In a dry skillet over medium heat, toast 1/4 cup pine nuts for 3-4 minutes until golden brown, stirring frequently to prevent burning. Remove from heat and set aside.
- 6
In a large bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, sliced red onion, and halved kalamata olives.
- 7
When the farro is done, drain any excess liquid and let it cool for 5 minutes. Add it to the bowl with the vegetables.
- 8
Add the roasted chickpeas, 1/3 cup chopped parsley, and 1/4 cup chopped mint to the bowl. Pour the dressing over everything and toss gently to combine.
- 9
Divide the mixture among 4 serving bowls. Top each bowl with crumbled feta cheese and toasted pine nuts.
- 10
Serve immediately or refrigerate for up to 2 days for meal prep.
Nutrition Information (per serving)
485
18g
58g
22g
Reviews (0)
No reviews yet
Be the first to review this recipe!