Grain bowls are the perfect way to transform a few humble pantry ingredients into one colorful meal. And because of the variety of ingredients you can pile on, they’re a great way to add much-needed nutrition! There really aren’t any big rules around how to build grain bowls. Today’s Mediterranean grain bowls recipe is just one example for you.
To pack in texture, flavor, and maximum health benefits, I follow a lose “blueprint,” which (no surprise here) takes guidance from the Mediterranean diet pyramid.
How to Build Nutrition-Packed Grain Bowls
Start with Your Grain of Choice. I chose farro, a hearty ancient Mediterranean grain with great texture and a slight nutty flavor. Farro here provides volume, and it’s also a great source of fiber and iron. Add Lean Protein. Taking from the very base of the Mediterranean Diet Pyramid, I chose pulses–in this case, lentils and chickpeas (or these crunchy roasted chickpeas)—to supply plant-based protein. Pulses are also rich in complex carbohydrates, fiber and B vitamins. In this Mediterranean grain bowls recipe, we pack in 1 cup of pulses per bowl! Did you know that the USDA recommends adding 1 ½ cups of pulses per week to your diet? That’s only ½ cup of pulses 3 times per week (this is what USA Pulses and Pulse Canada call the Half-Cup Habit. Learn more here.)
Add Vegetables, Fruits and Greens. Vegetables and greens, especially fresh herbs, bring brightness and life to our nutty grain bowls. You can play around by adding your favorites. Here, I sauteed zucchini and added them along with tomatoes, avocado, shallots, and a healthy dose of fresh parsley. Add Flavor Makers. In this Mediterranean grain bowls recipe, a lot of the flavor comes from the simple olive oil dressing with lots of citrus, garlic, za’atar, and sumac. Take things up one more notch by adding Kalamata olives (or marinated artichokes) and a sprinkle of feta cheese!
This Mediterranean grain bowls recipe is one delicious way to “reset” and return back to your healthy-eating routine.
Watch How to Make these Mediterranean Grain Bowls
5 from 19 reviews
1/3 cup Early Harvest Greek Extra Virgin Olive Oil 2 1/2 tbsp fresh lemon juice 1 garlic clove, minced 2 1/2 tsp quality Dijon mustard Salt and pepper 1 tsp Za’atar spice 1/2 tsp ground Sumac
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