
Mediterranean Chickpea & Grilled Vegetable Grain Bowls
30min
45min
6
520
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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
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
24g
58g
24g
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