Otto — your AI sous chef
Sign InGet Started
Mediterranean Chickpea & Grilled Vegetable Grain Bowls

Mediterranean Chickpea & Grilled Vegetable Grain Bowls

Lunch
Prep Time
30min
Cook Time
45min
Servings
6
Calories
520
Cook this with Otto

Free account. Otto builds a week around this recipe, with the shopping list done.

Chef's Note

For meal prep, store the components separately and assemble just before eating. The tahini sauce will thicken in the refrigerator - just thin with a splash of water or lemon juice. For extra protein, add grilled chicken breast or marinated tempeh.

Tags
Mediterranean
grain bowl
chickpeas
vegetarian
high protein
meal prep
make ahead
lunch
grilled vegetables
Ingredients
  • 2 cups farro

  • 4 cups vegetable broth

  • 3 cans (15 oz each) chickpeas

  • 2 large red bell peppers

  • 2 medium zucchini

  • 1 large red onion

  • 1 medium eggplant

  • 4 cloves garlic

  • 2 whole lemon

  • 1/3 cup tahini

  • 1/2 cup extra virgin olive oil

  • 2 tablespoons za'atar seasoning

  • 1 teaspoon ground cumin

  • 1 teaspoon smoked paprika

  • 1/2 cup fresh parsley

  • 1/4 cup fresh mint

  • 6 ounces feta cheese

  • 1/4 cup pine nuts

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

Instructions
  • 1

    Rinse 2 cups of farro under cold water. In a medium pot, combine farro with 4 cups of vegetable broth. Bring to a boil, then reduce heat to simmer, cover, and cook for 25-30 minutes until tender but still chewy. Drain any excess liquid and set aside to cool.

  • 2

    Preheat grill or grill pan to medium-high heat.

  • 3

    Drain and rinse 3 cans of chickpeas. Pat dry with paper towels. Toss in a bowl with 2 tablespoons olive oil, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 4

    Spread seasoned chickpeas on a baking sheet and roast in a 400°F oven for 20-25 minutes, stirring halfway through, until crispy on the outside but still tender inside.

  • 5

    While the chickpeas roast, prepare the vegetables: Cut 2 red bell peppers into quarters and remove seeds. Slice 2 zucchini lengthwise into 1/4-inch planks. Cut 1 red onion into 1/2-inch thick rounds. Slice 1 eggplant into 1/2-inch thick rounds.

  • 6

    Brush vegetables with 3 tablespoons olive oil and season with 1 tablespoon za'atar seasoning, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 7

    Grill vegetables in batches, about 3-4 minutes per side, until tender with nice grill marks. Transfer to a cutting board.

  • 8

    Once cooled slightly, chop grilled vegetables into bite-sized pieces.

  • 9

    Make the tahini sauce: Mince 4 garlic cloves. In a food processor, combine 1/3 cup tahini, minced garlic, juice of 1 lemon (about 3 tablespoons), 3 tablespoons olive oil, 3 tablespoons water, 1/2 teaspoon salt, and remaining 1 tablespoon za'atar. Process until smooth, adding more water if needed to reach desired consistency.

  • 10

    Toast 1/4 cup pine nuts in a dry skillet over medium heat for 3-4 minutes, stirring frequently until golden brown. Watch carefully as they burn quickly.

  • 11

    Chop 1/2 cup fresh parsley and 1/4 cup fresh mint. Crumble 6 ounces of feta cheese.

  • 12

    Cut the remaining lemon into wedges for serving.

  • 13

    To assemble bowls (can be done ahead and stored): Divide the cooked farro among 6 containers. Top each with a portion of grilled vegetables and roasted chickpeas.

  • 14

    Store tahini sauce, herbs, toasted pine nuts, and feta separately to add just before serving.

  • 15

    When ready to serve, drizzle each bowl with tahini sauce, and top with fresh herbs, feta cheese, and toasted pine nuts. Serve with a lemon wedge.

Nutrition Information (per serving)
520
Calories
24g
Protein
58g
Carbs
24g
Fat

Reviews (0)
No reviews yet

Be the first to review this recipe!