Mediterranean Diet Hearty Grain Bowl
Discover the perfect balance of hearty and fresh with this Mediterranean Diet Hearty Grain Bowl, a wholesome recipe brimming with vibrant, nutrient-packed ingredients! Featuring chewy farro as the base, this grain bowl is layered with creamy chickpeas, juicy cherry tomatoes, crisp cucumber, and briny kalamata olives, all topped with tangy feta cheese for a burst of flavor. A zesty, herbaceous dressing made with lemon juice, extra virgin olive oil, parsley, and oregano ties everything together, delivering authentic Mediterranean flair in every bite. Ready in just 45 minutes, this dish is as versatile as it is delicious—serve it warm or at room temperature as a filling one-bowl meal or a healthy side dish. Packed with fiber, protein, and Mediterranean charm, this grain bowl is a satisfying, diet-friendly option you'll want to make again and again!
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Recipe Information
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
Instructions
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.
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.
In a small bowl, whisk together the lemon juice, olive oil, parsley, oregano, salt, and black pepper to create the dressing.
In a large bowl, combine the cooked farro, chickpeas, cherry tomatoes, cucumber, olives, and crumbled feta cheese.
Pour the dressing over the grain and vegetable mixture. Toss everything gently until well combined.
Serve the Mediterranean Grain Bowl warm or at room temperature. Enjoy as a hearty one-bowl meal or as a side dish.
Nutrition Facts
Calories |
1700 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.8 g | 102% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 2603 mg | 113% | |
| Total Carbohydrate | 206.2 g | 75% | |
| Dietary Fiber | 42.6 g | 152% | |
| Total Sugars | 17.7 g | ||
| Protein | 48.8 g | 98% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 538 mg | 41% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 1363 mg | 29% | |
*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.
