Mediterranean Grain Bowls

Mediterranean Grain Bowls

Hearty, colorful grain bowls loaded with roasted vegetables, creamy hummus, briny olives, and a bright lemon-herb dressing — all built on a base of fluffy farro or quinoa. Everything can be prepped in advance and assembled throughout the week, making this a meal-prep powerhouse that tastes even better the next day.

4 servings · Prep 20 min · Cook 35 min · Total 55 min

Mediterranean · Main Course · Lunch · Dinner

Grain

  • 1.5 cup farro rinsed
  • 3.5 cup water for cooking farro
  • 0.5 tsp fine sea salt for cooking water

Roasted Vegetables

  • 1 lb broccoli florets cut into bite-sized pieces
  • 1 whole red bell pepper seeded and sliced into strips
  • 1 medium red onion cut into wedges
  • 3 tbsp extra-virgin olive oil divided
  • 2 tbsp balsamic vinegar
  • 0.25 tsp fine sea salt
  • 1 pinch red pepper flakes

Lemon-Herb Dressing

  • 3 tbsp fresh lemon juice from about 1 large lemon
  • 1 tbsp Dijon mustard
  • 2 cloves garlic pressed or minced
  • 0.25 tsp fine sea salt
  • 0.5 cup extra-virgin olive oil

Main

  • 1 can chickpeas drained and rinsed
  • 0.5 cup Kalamata olives halved
  • 0.5 cup cherry tomatoes halved
  • 0.5 cup hummus store-bought or homemade
  • 4 oz feta cheese crumbled
  • 0.25 cup fresh parsley roughly chopped

Equipment

  • Oven
  • Stovetop
  • Saucepan
  • Baking Sheet
  • Mixing Bowl
  • Pot
  • Fork
  • Whisk
  • Knife
  • Jelly Roll (10x15)
  • Cutting Board
  • Saucepan (1 Quart)
  • Mixing Bowl (4 Quarts)
  • Dipping Fork

Instructions

  1. Combine the @[Farro], @[Water], and ½ tsp @[Fine Sea Salt] in a #[Saucepan]. Bring to a boil ^[over high heat], then reduce to a steady simmer. Cook uncovered ~[for 25–30 minutes], until the @[Farro] is tender but still has a pleasant chew. Drain any excess @[Water], fluff with a fork, and set aside to cool slightly.
  2. Preheat your #[Oven] to ![425°F]. Spread the @[Broccoli Florets], @[Red Bell Pepper] strips, and @[Red Onion] wedges in a single layer on a #[Baking Sheet]. Drizzle with 3 tablespoons of @[Extra-Virgin Olive Oil] and the @[Balsamic Vinegar], then sprinkle with ¼ tsp @[Fine Sea Salt] and @[Red Pepper Flakes] if using. Toss well to coat. Roast ~[for 20–25 minutes], tossing once halfway through, until the edges are caramelized and the @[Broccoli Florets] is lightly charred.
  3. While the vegetables roast, whisk together the @[Lemon Juice], @[Dijon Mustard], @[Honey], @[Garlic], and ¼ tsp @[Fine Sea Salt] in a #[Mixing Bowl]. Slowly drizzle in the ½ cup of @[Extra-Virgin Olive Oil] while whisking constantly until the dressing is emulsified and smooth. Taste and adjust seasoning as needed.
  4. Divide the cooked @[Farro] evenly among four bowls. Top each with a generous portion of the roasted vegetables, a scoop of @[Chickpeas], @[Cherry Tomatoes], and @[Kalamata Olives]. Add a dollop of @[Hummus] to each bowl, then drizzle generously with the lemon-herb dressing. Finish with crumbled @[Feta Cheese] and @[Parsley] if desired. Serve warm or at room temperature.