Wholesome Mediterranean Grain Bowl

Name: Wholesome Mediterranean Grain Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup farro, uncooked; 1 can (15 oz) chickpeas, drained and rinsed; 1 red bell pepper, diced; 1 cucumber, chopped; 1 cup cherry tomatoes, halved; 1 small red onion, diced; 2 cups spinach or arugula; 1/4 cup feta cheese, crumbled (optional); Fresh parsley, chopped for garnish; 1/4 cup tahini; 2 tablespoons lemon juice; 1 clove garlic, minced; 2 tablespoons water (more as needed); Salt and pepper to taste

Highlighted under: Fast Weeknight Recipes

I love creating bowls that are not only nutritious but also bursting with flavor. This Wholesome Mediterranean Grain Bowl is one of my favorite go-to meals when I want something satisfying and wholesome. Packed with vibrant veggies, hearty grains, and zesty dressing, it’s perfect for meal prep or a quick weeknight dinner. The best part? It’s versatile, so you can customize it with whatever ingredients you have on hand. Let’s dive into this delightful recipe that makes healthy eating feel effortless!

Created by

Luca

Last updated on 2026-01-13T13:19:30.742Z

In my quest for a healthy yet delicious meal, I stumbled upon this Mediterranean-inspired grain bowl recipe that has become a staple in my kitchen. The combination of farro, chickpeas, and a variety of colorful vegetables creates a wholesome dish that's both filling and refreshing. I love how each ingredient brings its own unique texture and flavor, making it a true celebration of what the Mediterranean diet has to offer.

One of my favorite aspects of this bowl is the tangy lemon-tahini dressing. It elevates the entire dish with its creamy texture and bright flavor. I recommend making extra dressing, as it’s fabulous on salads and other grain bowls. Trust me, once you try it, you’ll want to whip it up for every meal!

        Why You'll Love This Recipe
        Nutritious grains packed with protein and fiber
Fresh and vibrant vegetables full of flavor and color
Tangy tahini dressing that elevates every bite

      

Choosing the Right Grains

Farro serves as the foundation of this Mediterranean grain bowl, providing a nutty flavor and chewy texture that complement the fresh vegetables perfectly. To prepare it correctly, it's vital to allow the farro to simmer until it's tender but still has a slight bite—this typically takes about 25-30 minutes. If you find yourself without farro, you can easily substitute it with quinoa, brown rice, or even barley, which will yield a similar hearty base while offering varied flavors and textures.

Another key aspect is the water-to-grain ratio. Using too much water can lead to a mushy consistency, while not enough can leave the grains undercooked. For farro, the ideal ratio is approximately 3:1—three cups of water for every one cup of farro. Once cooked, set it aside to cool before adding the rest of your ingredients to ensure everything mixes beautifully without wilting the greens.

Customizing Your Grain Bowl

The beauty of this grain bowl lies in its versatility. Feel free to swap out vegetables based on what’s in season or what you have on hand. For example, roasted zucchini, grated carrots, or even artichoke hearts can enhance flavor and nutrition. Just remember to keep the cooking methods in mind; many veggies are best when cooked or roasted to add depth, while others can be raw for freshness.

Additionally, the protein component can be flexible. While chickpeas shine in this recipe for their creamy texture and nutritional benefits, you can opt for grilled chicken, baked tofu, or even lentils for a vegan alternative. This adaptability not only keeps meal prep exciting but also accommodates various dietary preferences and restrictions.

Storing and Reheating

If you're meal prepping, this grain bowl stores wonderfully in the refrigerator. After assembling, simply divide the grain bowl into individual airtight containers, layering the dressing on the side to prevent sogginess. Properly stored, it can last up to 4 days in the fridge. Just give it a good shake or stir before enjoying to redistribute everything.

When reheating, you might want to warm just the grains and chickpeas in the microwave or on the stove, as the fresh veggies and greens are best enjoyed cold or at room temperature. If you find that the dressing thickened in the fridge, simply whisk in a splash of water or an extra squeeze of lemon juice to restore its creamy consistency and brightness.

Ingredients

Gather the following ingredients for a deliciously wholesome experience!

For the Grain Bowl

1 cup farro, uncooked
1 can (15 oz) chickpeas, drained and rinsed
1 red bell pepper, diced
1 cucumber, chopped
1 cup cherry tomatoes, halved
1 small red onion, diced
2 cups spinach or arugula
1/4 cup feta cheese, crumbled (optional)
Fresh parsley, chopped for garnish

For the Lemon-Tahini Dressing

1/4 cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
2 tablespoons water (more as needed)
Salt and pepper to taste

Mix these ingredients together to create a delicious grain bowl that nourishes your body!

Instructions

Follow these steps to prepare your wholesome grain bowl effortlessly!

Cook the Farro

In a medium pot, bring 3 cups of water to a boil. Add the farro and a pinch of salt. Reduce the heat to low and simmer for 25-30 minutes until tender.

Drain any excess water and set aside.

Prepare the Dressing

In a small bowl, whisk together tahini, lemon juice, minced garlic, and water until smooth. Add salt and pepper to taste. Adjust consistency by adding more water if necessary.

Assemble the Bowl

In a large bowl, combine the cooked farro, chickpeas, bell pepper, cucumber, cherry tomatoes, and red onion. Drizzle with lemon-tahini dressing and mix gently to combine.

Serve

Top with fresh spinach or arugula, sprinkle with feta cheese and parsley. Serve immediately or store in the refrigerator for meal prep!

Enjoy your wholesome Mediterranean grain bowl!

Pro Tips

Feel free to swap in any seasonal veggies or leftover proteins you have. This bowl is incredibly versatile!

Serving Suggestions

This Wholesome Mediterranean Grain Bowl makes a delightful main dish, but you can also serve it as a side at gatherings. Pair it with grilled meats or fish to create a balanced meal. I love to serve it alongside a light yogurt dip or a fresh pita bread to scoop up any leftovers left in the bowl.

For added crunch, consider topping the bowl with toasted nuts or seeds, such as pine nuts, walnuts, or sunflower seeds. This not only enhances the crunch factor but also adds healthy fats and protein, making your grain bowl even more satisfying.

Final Touches

To elevate the overall experience, ensure that you garnish with a fresh sprinkle of chopped parsley or even a drizzle of extra lemon-tahini dressing just before serving. This simple touch adds a bright burst of flavor and makes the dish visually appealing on the plate.

Exploring personalized add-ins can also be a fun avenue. Think along the lines of olives, roasted red peppers, or even a handful of mixed greens. Experiment with different combinations to tailor the bowl to your tastes or dietary needs—this recipe is just the beginning!

Questions About Recipes

→ Can I use a different grain?

Absolutely! Quinoa, bulgur, or brown rice work well as substitutes for farro.

→ How long does this grain bowl last in the fridge?

The assembled bowl will last about 3 days in the refrigerator. Store the dressing separately to keep everything fresh.

→ Is the tahini dressing necessary?

While it adds great flavor, you can enjoy the bowl without it; consider using olive oil and lemon juice as a simpler dressing instead.

→ Can I make this vegan?

Yes! The recipe is already vegan by omitting the optional feta cheese.