Mediterranean Style Grain Bowls Recipe with lentils and chickpeas
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A Mediterranean grain bowl packed with farro, lentils, chickpeas, roasted zucchini, cherry tomatoes, avocado, and olives, dressed with lemon-tahini vinaigrette. It's protein-rich, colorful, and satisfying for a light yet complete meal.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- Early Harvest extra virgin olive oil
- Salt
- 1 zucchini squash, sliced into rounds
- 2 to 3 cups cooked farro (from 1 cup uncooked farro, prepared according to package)
- 2 cups cooked brown lentils or from canned lentils, drained and rinsed (see notes for lentil cooking instructions, if needed)
- 2 cups cooked chickpeas or from canned chickpeas, drained and rinsed
- 2 cups cherry tomatoes, halved
- 2 shallots, sliced
- 2 avocados, skin removed, pitted and sliced
- 1 cup fresh chopped parsley
- Handful pitted kalamata olives
- Sprinkle crumbled feta cheese, optional
- 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
At a glance
PER SERVING · TIME 20M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 20m
- Sodium
- 922mg
- Total sugar
- 21g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 1620mg
- Calcium
- 124mg
- Iron
- 10mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 20M
- SODIUM
- 922MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.