
Mediterranean Chickpea & Vegetable Grain Bowl
25min
35min
4
556
Chef's Note
For meal prep, store the dressing separately and add it just before serving to maintain the freshness of the ingredients. You can also substitute farro with quinoa or brown rice if you prefer, though this will slightly alter the nutritional content.
Tags
Ingredients
1.5 cups farro
3 cups vegetable broth
2 15-oz cans chickpeas, canned
5 tablespoons olive oil
2 medium red bell pepper
2 medium zucchini
1 large red onion
2 cups cherry tomatoes
1 large cucumber
4 cloves garlic
2 whole lemon
1/2 cup fresh parsley
1/4 cup fresh mint
6 oz feta cheese
1/2 cup kalamata olives
1/4 cup pine nuts
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon salt
1/2 teaspoon black pepper
Instructions
- 1
Rinse and drain the chickpeas. Pat them dry with paper towels and set aside.
- 2
In a medium saucepan, bring 3 cups of vegetable broth to a boil. Add 1.5 cups of farro, reduce heat to low, cover and simmer for about 25-30 minutes until tender but still chewy. Drain any excess liquid and set aside to cool slightly.
- 3
While the farro cooks, preheat the oven to 425°F (220°C).
- 4
Dice 2 red bell peppers and 2 zucchini into 1/2-inch pieces. Cut 1 large red onion into wedges.
- 5
On a large baking sheet, toss the diced vegetables and chickpeas with 3 tablespoons of olive oil, 1 teaspoon cumin, 1 teaspoon paprika, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
- 6
Spread the vegetable and chickpea mixture in a single layer and roast for 20-25 minutes, stirring halfway through, until vegetables are tender and chickpeas are slightly crispy.
- 7
While vegetables are roasting, dice 1 large cucumber and halve 2 cups of cherry tomatoes. Mince 4 garlic cloves. Chop 1/2 cup fresh parsley and 1/4 cup fresh mint.
- 8
Toast 1/4 cup pine nuts in a dry skillet over medium heat for 3-4 minutes until golden, tossing frequently to prevent burning. Set aside.
- 9
In a small bowl, whisk together the juice of 2 lemons, 2 tablespoons olive oil, minced garlic, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to make the dressing.
- 10
In a large bowl, combine the cooked farro, roasted vegetables and chickpeas, cucumber, cherry tomatoes, 1/2 cup kalamata olives, and most of the fresh herbs (reserve some for garnish).
- 11
Pour the lemon dressing over the bowl and toss gently to combine all ingredients.
- 12
Crumble 6 oz of feta cheese over the mixture and fold in gently.
- 13
Divide the grain bowl mixture among 4 serving bowls. Top each bowl with toasted pine nuts and the remaining fresh herbs.
Nutrition Information (per serving)
556
35g
63g
19g
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