Mediterranean Grain Bowls with Lemon Tahini
Reimagine your meal-prep with these vibrant, nutrient-dense power bowls. We combine the satisfying chew of farro and quinoa with spice-dusted, perfectly roasted chickpeas and a rainbow of crisp garden vegetables. A luscious, salt-free lemon-garlic tahini drizzle ties everything together for a lunch or dinner that’s as nourishing as it is delicious.
- Total Time50 minutes
- Yield6 bowls 1x
Ingredients
Scale
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) | Total Carbs: 64 g (Dietary Fiber: 17 g, Sugars: 5 g, Added Sugar: 0 g) | Protein: 20 g | Sodium: 155 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Mediterranean-Inspired
Nutrition
- Calories: 545