Mediterranean Diet Hearty Grain Bowl

Bursting with vibrant colors and bold flavors, the Mediterranean Diet Hearty Grain Bowl is a wholesome, nutrient-packed dish that's perfect for any meal of the day. Featuring chewy farro as the hearty base, this bowl is elevated with the addition of protein-rich chickpeas, juicy cherry tomatoes, crisp cucumber, briny kalamata olives, and creamy crumbled feta. A zesty dressing made with freshly squeezed lemon juice, extra virgin olive oil, and fragrant oregano ties everything together, adding a tangy Mediterranean flair. Ready in just 45 minutes, this filling grain bowl is not only a delightful one-bowl meal but also a versatile side dish that brings a burst of Mediterranean sunshine to your table. Perfect for those following the Mediterranean diet or simply looking for a healthy, satisfying recipe!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup farro
• 2 cups water
• 1 cup cooked chickpeas
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.333 cup kalamata olives
• 0.25 cup feta cheese
• 2 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the farro under cold water. In a medium saucepan, combine farro and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the grains are tender and chewy. Drain any excess water.

Step 2

While the farro is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and slice the kalamata olives. Roughly chop the fresh parsley.

Step 3

In a small bowl, whisk together the lemon juice, olive oil, parsley, oregano, salt, and black pepper to create the dressing.

Step 4

In a large bowl, combine the cooked farro, chickpeas, cherry tomatoes, cucumber, olives, and crumbled feta cheese.

Step 5

Pour the dressing over the grain and vegetable mixture. Toss everything gently until well combined.

Step 6

Serve the Mediterranean Grain Bowl warm or at room temperature. Enjoy as a hearty one-bowl meal or as a side dish.

Nutrition Facts

Serving size	(1398.3g)

Amount per serving	% Daily Value*
Calories	1699.6

Total Fat 79.8g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat 0.3g
Cholesterol 33.4mg	0%
Sodium 2603.2mg	0%
Total Carbohydrate 206.2g	0%
Dietary Fiber 42.6g	0%
Total Sugars 17.7g
Protein 48.8g	0%

Vitamin D 6IU	0%
Calcium 538.3mg	0%
Iron 14.3mg	0%
Potassium 1362.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.3%

Protein: 11.2%

Carbs: 47.5%