MEDITERRANEAN STYLE GRAIN BOWLS RECIPE WITH LENTILS AND CHICKPEAS
Power Grain Bowls, prepared Mediterranean-style! Nutrition and protein-packed thanks to a good dose of lentils and chickpeas. The dressing is an absolute must!
Provided by The Mediterranean Dish
Categories Salad
Time 20m
Number Of Ingredients 19
Steps:
- In a non-stick pan or skillet, heat 2tbsp olive oil over medium-high heat until shimmering but not smoking. Add the sliced zucchini and saute on both sides until tender. Remove zucchini with a slotted spoon and place on a paper towel to drain any excess oil. Season lightly with salt.
- Add the dressing ingredients to a mason jar. Close the lid tightly, and give it a good shake. Set aside for now (but shake again before using).
- Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls (it'll come to 1/2 cup of each per bowl). Add cooked zucchini, tomatoes, shallots, avocado slices, parsley, and kalamata olives. Season lightly with salt, pepper and more za'atar, if you like. Drizzle a bit of the dressing on top (about 2 tbsp per bowl). Finish with crumbled feta, if you like.
- Serve at room temperature or warm, if farro and pulses were just cooked. It's best to mix the ingredients in each bowl to allow the dressing flavors to infuse. If you have a bit of dressing left, serve it alongside.
Nutrition Facts : ServingSize 1 bowl, Calories 484 calories, Sugar 3.9 g, Sodium 169.6 mg, Fat 34.4 g, SaturatedFat 4.9 g, TransFat 0 g, Carbohydrate 40.5 g, Fiber 12.6 g, Protein 9.6 g, Cholesterol 0.3 mg
FARRO AND ROASTED VEGETABLE GRAIN BOWLS
I love this grain bowl because I can prep each component of the recipe-the cooked farro, roasted vegetables and vinaigrette-in advance, and hold them separately in the refrigerator. When it's time to eat, it's as easy as putting all the components together and serving! It's equally as delicious served cold as a salad or reheated as a grain bowl. If I want some protein, I can easily serve it up with some roasted salmon, shredded rotisserie chicken or even a fried egg but it also works great as a side dish. This recipe also travels well since it can be served cold, room temperature or hot, so it's the perfect addition to your next picnic or outdoor gathering.
Provided by Food Network
Categories main-dish
Time 40m
Yield 4 to 6 servings
Number Of Ingredients 14
Steps:
- Preheat the oven to 400 degrees F.
- Arrange the squash, bell pepper and fennel each in their own section on a baking sheet. Drizzle with 2 tablespoons of the olive oil and sprinkle with 1 teaspoon salt and 1/4 teaspoon black pepper. Toss the vegetables to coat them, keeping each in its own section. Roast for 20 minutes.
- Meanwhile, toss the greens with 2 teaspoons of the olive oil, 1/2 teaspoon salt and a pinch of black pepper on another baking sheet. Set aside.
- After 20 minutes, remove the roasted vegetables and flip them over. The vegetables will be brown on the first side and almost tender. Place back in the oven along with the greens and roast until the greens are wilted and the vegetables are completely tender but still hold their shape, about 10 minutes more. Let cool.
- While the vegetables cool, make the vinaigrette. Whisk together the orange and lemon juice, honey, Dijon and 1/2 teaspoon salt in a small bowl. Slowly stream in the remaining 2 tablespoons olive oil while whisking until the dressing is emulsified. Store the dressing in an airtight container in the refrigerator for up to 1 week.
- Once cooled, dice the roasted peppers and fennel into 1/2-inch pieces. In a medium bowl, toss together the roasted vegetables, greens, Big Batch Farro and vinaigrette. At this point you can store the mixture in an airtight container in the refrigerator for 2 to 3 days. When ready to serve, add to a serving bowl and top with the feta, fennel fronds and freshly cracked black pepper to taste.
- Bring a large pot of water (about 3 quarts) to a boil and add 2 tablespoons salt; the water should be well seasoned like you are cooking pasta. Pour in the farro and stir. Lower the heat slightly so the water is at a rapid simmer. Cook the farro until tender with a slight chew, 13 to 15 minutes. Immediately drain the farro and run under cold water to cool completely. Drain again to remove excess liquid. Makes 4 cups.
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