Mediterranean Bowls Recipes

MEDITERRANEAN STYLE GRAIN BOWLS RECIPE WITH LENTILS AND CHICKPEAS

Mediterranean Style Grain Bowls Recipe with lentils and chickpeas image

Power Grain Bowls, prepared Mediterranean-style! Nutrition and protein-packed thanks to a good dose of lentils and chickpeas. The dressing is an absolute must!

Provided by The Mediterranean Dish

Categories Salad

Time 20m

Number Of Ingredients 19

Ingredients

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

Steps:

In a non-stick pan or skillet, heat 2tbsp olive oil over medium-high heat until shimmering but not smoking. Add the sliced zucchini and saute on both sides until tender. Remove zucchini with a slotted spoon and place on a paper towel to drain any excess oil. Season lightly with salt.
Add the dressing ingredients to a mason jar. Close the lid tightly, and give it a good shake. Set aside for now (but shake again before using).
Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls (it'll come to 1/2 cup of each per bowl). Add cooked zucchini, tomatoes, shallots, avocado slices, parsley, and kalamata olives. Season lightly with salt, pepper and more za'atar, if you like. Drizzle a bit of the dressing on top (about 2 tbsp per bowl). Finish with crumbled feta, if you like.
Serve at room temperature or warm, if farro and pulses were just cooked. It's best to mix the ingredients in each bowl to allow the dressing flavors to infuse. If you have a bit of dressing left, serve it alongside.

Nutrition Facts : ServingSize 1 bowl, Calories 484 calories, Sugar 3.9 g, Sodium 169.6 mg, Fat 34.4 g, SaturatedFat 4.9 g, TransFat 0 g, Carbohydrate 40.5 g, Fiber 12.6 g, Protein 9.6 g, Cholesterol 0.3 mg

MEDITERRANEAN CHICKEN BOWLS

Mediterranean Chicken Bowls image

Provided by Food Network Kitchen

Categories main-dish

Time 25m

Yield 4 servings

Number Of Ingredients 17

Ingredients

1 cup bulgur
Kosher salt
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1/2 small shallot, minced
1 teaspoon ground cumin
1 teaspoon Dijon mustard
Freshly ground pepper
2 cups shredded rotisserie chicken
2 cups shredded kale
1 cup shredded romaine
1/2 cup chopped cucumber
1/2 cup chopped red bell pepper
1/2 cup chopped cherry tomatoes
Hummus, for topping
Chopped fresh parsley, for topping
Pita bread, for serving

Steps:

Cook the bulgur as the label directs; season with salt.
Whisk the olive oil, vinegar, shallot, cumin and mustard in a medium bowl, then season the dressing with salt and pepper. In a separate bowl, toss half of the dressing with the chicken. Toss the remaining dressing with the kale, romaine, cucumber, bell pepper and tomatoes.
Divide the bulgur among 4 bowls, then top with the kale mixture and chicken. Top with hummus and sprinkle with parsley. Serve with pita bread.

Nutrition Facts : Calories 530, Fat 20 grams, SaturatedFat 3 grams, Cholesterol 45 milligrams, Sodium 700 milligrams, Carbohydrate 65 grams, Fiber 11 grams, Protein 28 grams, Sugar 5 grams