For years, I tracked my afternoon energy levels. I kept noticing a pattern: on days I ate a “light” salad for lunch, I’d hit a wall by 3 PM. I was hungry, unfocused, and my productivity tanked. It was a classic case of a meal that looked “healthy” but just didn’t have the staying power.
My solution wasn’t to eat less, but to build a smarter bowl. This Mediterranean grain bowl recipe is the delicious result of that personal research. It’s a complete system designed for satisfaction, combining fiber-rich grains, hearty protein, and healthy fats to deliver steady, reliable energy.
More Than Just a Salad: The ‘Power’ in This Bowl
The magic here is in the combination. When you put these components together, you get a meal that truly works. It’s one of my all-time favorite ways to build Mediterranean grain bowls because every ingredient pulls its weight.
Here’s the simple breakdown of what makes it so satisfying:
- The Ancient Grain Base: We use a blend of farro and quinoa. The farro gives a fantastic, satisfying chew, while the quinoa adds complete protein. Both are packed with fiber.
- The Spice-Dusted Chickpeas: These are a game-changer. Roasting them with smoked paprika, cumin, and turmeric makes them crispy, savory, and a wonderful plant-based protein source.
- The Garden Medley: You get that essential crunch and freshness from cucumber, juicy tomatoes, bell peppers, and sharp red onion.
- The Finishing Touches: Briny Kalamata olives and that incredible tahini drizzle bring it all together with rich, healthy fats that make this bowl a complete meal.
The result is a lunch or dinner that feels both nourishing and indulgent. It’s vibrant, packed with texture, and, most importantly, it keeps me full and focused all afternoon.
Building Your Bowl: From Grains to Drizzle
This bowl looks like it has a lot of parts, but it’s all about simple, parallel steps. The workflow is easy once you get it down.
1. Start the Grains & Chickpeas
First, get your farro and quinoa simmering on the stove. This is the component that takes the longest, so I always start it first. As the grains cook, you’ll tackle the chickpeas.
The most important trick for crispy chickpeas is to get them bone dry after rinsing. Pat them thoroughly with a paper towel or clean kitchen towel before tossing them with the oil and spices. Spread them on a sheet pan and get them into that hot oven.
2. Prep the Veg & That Amazing Tahini Drizzle
While the grains and chickpeas are cooking, you have the perfect window to chop all your vegetables. This is the “mise en place” that makes assembly a breeze.
Now for my favorite part, the lemon tahini dressing recipe. It’s a powerhouse of flavor and so simple. The key is to whisk the tahini, lemon juice, and garlic into a thick paste first. Then, slowly stream in the cold water. It will magically transform into a smooth, creamy, pourable sauce. Don’t be afraid to add a little more water, one teaspoon at a time, to get that perfect drizzle.
A Few Tips from My Kitchen
I’ve made this bowl dozens of times, and I’ve picked up a few pointers for making it as easy and delicious as possible.
- Don’t Crowd the Pan: When roasting the chickpeas, give them space on the baking sheet. If they’re too crowded, they will steam instead of roast, and you’ll lose that essential crispiness.
- Grain Prep is Your Friend: Cook a big batch of the farro and quinoa blend on a Sunday. Store it in the fridge, and you’ve cut your prep time for this bowl down to about 20 minutes.
- Dressing on the Side: If you’re packing this for lunch, store the dressing in a separate, small container. Add it right before you eat to keep the vegetables crisp.
We eat a lot of “power bowls” in my house because they are so easy to customize. If you’re a fan of this style of eating, you should also try my Mediterranean Quinoa Salad That Actually Satisfies. And for a different (but just as delicious) spin, The Ultimate DASH Diet Grain Bowl is another one of our favorites.
Quick Questions, Answered
Can I use a different grain?
Absolutely. This is a great “clean out the pantry” recipe. You can use all quinoa, all farro, brown rice, or barley. The cooking times will just vary, so follow your package directions.
How long does this last for meal prep?
When stored in separate airtight containers (grains, chickpeas, chopped veg, and dressing), this bowl is fantastic for meal prep. Everything will stay fresh and delicious for up to 4 days in the refrigerator. Assemble just before serving.
Is this recipe gluten-free?
As written, it is not, because farro is a type of wheat. To make it 100% gluten-free, simply swap the farro for 1 cup of millet or use 2 cups of quinoa total.
Mediterranean Grain Bowls with Lemon Tahini
Ingredients
For the Ancient Grain Foundation:
- 1 cup dry pearled farro rinsed
- 1 cup dry red or tri-color quinoa rinsed
- 5 cups water or unsalted vegetable broth plus more as needed
For the Spice-Dusted Roasted Chickpeas:
- 3 cups cooked chickpeas from 1½ cups dried, or two 15-oz cans, no-salt-added, rinsed and thoroughly dried
- 1½ tablespoons extra-virgin olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric
- ½ teaspoon garlic powder
- ¼ teaspoon ground cinnamon
- ¼ teaspoon black pepper
For the Lemon-Garlic Tahini Drizzle:
- ½ cup runny tahini unsalted
- ⅓ cup cold water plus more to thin
- 3 tablespoons fresh lemon juice
- 2 large garlic cloves finely grated or pressed
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon sumac optional
For the Garden Medley & Assembly:
- 1½ cups chopped English cucumber
- 1½ cups cherry tomatoes halved
- 1½ cups chopped yellow or orange bell pepper
- ¾ cup thinly sliced red onion
- ½ cup Kalamata olives rinsed well and halved
- 1 cup packed fresh herbs roughly chopped (parsley and mint)
- Toasted sesame seeds for garnish
Instructions
- Cook the Grains: In a medium saucepan, combine farro and 4 cups water/broth. Bring to a boil, then reduce to low; cover and simmer 10–12 minutes. Stir in quinoa and 1 more cup water/broth. Continue simmering, covered, 12–15 minutes until liquid is absorbed and grains are tender; add hot water by ¼ cup if needed. Rest covered 5 minutes, then fluff. Doneness: farro tender with slight chew (no chalky core); quinoa translucent with visible tails.
- Roast the Chickpeas: Preheat oven to 400°F (200°C). In a bowl, mix spices and oil; toss in well-dried chickpeas to coat. Spread on a rimmed sheet in one layer. Roast 25–30 minutes, shaking halfway, until golden and crisp.
- Prepare the Vegetables: Chop cucumber, halve tomatoes, dice bell pepper, slice onion, and halve olives. Chop herbs.
- Make the Tahini Drizzle: Whisk tahini, lemon juice, and garlic to a paste. Slowly whisk in cold water until smooth and pourable; whisk in olive oil and optional sumac.
- Assemble: Divide the farro-quinoa blend among 6 bowls. Add crispy chickpeas and arrange cucumber, tomatoes, bell pepper, red onion, and olives.
- Finish: Drizzle with tahini sauce, garnish with herbs and toasted sesame.
Notes
- Achieving Crispy Chickpeas: For the crispiest chickpeas possible, after rinsing and draining, spread them on a baking sheet and let them air dry for 30 minutes before seasoning and roasting.
- Dressing Consistency: Tahini can vary in thickness. If your sauce seizes up or becomes too thick, simply whisk in more cold water one teaspoon at a time until it reaches the desired smooth, pourable consistency.
- Meal Prep Strategy: For best results, store the grain blend, chickpeas, chopped vegetables, and dressing in separate airtight containers in the refrigerator for up to 4 days. Assemble and dress just before eating to maintain maximum freshness and crunch.
Nutrition Facts
Per serving: 1 of 6 bowls- Calories: 545 kcal
- Total Fat: 26 g
- Saturated Fat: 3.5 g
- Sodium: 155 mg
- Total Carbohydrates: 64 g
- Dietary Fiber: 17 g
- Sugars: 5 g (0 g added)
- Protein: 20 g
I really hope this bowl becomes a staple in your rotation. It’s a wonderful, vibrant, and incredibly satisfying meal that always makes me feel great. Enjoy!
