Mediterranean Lentil And Grain Bowls

Not only does this provide more variety in my diet, but it also takes just 0-10 minutes to throw together healthy, delicious meals during the week. But, in order to earn a blog post, these bowls have to be more interesting than your standard weekday “mix some quinoa with raw veggies and plain lentils” kind of bowl. And they are! They’re packed with delicious and fresh Mediterranean flavors and are so satisfying. Satisfying from a taste/texture perspective, but also from a nutrient perspective, as they’re loaded with protein and fiber.

Watch! How to make a Mediterranean Grain Bowl

The grain bowl recipe begins around the 6:21 mark.

Why you’re going to like this recipe

Pantry staples. And all the ingredients used in this recipe are pantry staples (i.e., you might already have all the required ingredients in your pantry). Budget-friendly. Since these bowls are made with everyday pantry ingredients, they’re very budget-friendly! Mix and match. While there are four components in the recipe, you don’t have to make them all. You can make just two or three (or even one) of them and pair them with your weekly meals. Surprisingly easy. While four components might sound like a lot, you can cook everything simultaneously. The pickled onions and hummus take 5-10 minutes to make, and the farro and lentils are pretty hands-off. Meal prep friendly. As mentioned, all of these items are great for meal prep, and when stored separately, everything should stay good for 4-5 days. Wholesome. As with many lentil recipes, this grain bowl is totally wholesome and something you’ll feel good about eating.

Components of a Mediterranean Grain Bowl

Pickled Onions

If pickling onions sounds too artisanal or time consuming for you, you’ll be happy to know that these are quick-pickled onions and they take all of 5 minutes. All you need are four basic ingredients: a red onion, apple cider vinegar or white vinegar, maple syrup or sugar, and salt. I add some flavor with black peppercorns and red pepper flakes for flavor. You can omit them, or get fancy and add more flavorings like coriander seeds, chopped garlic, or fennel seeds!

Hummus

As with pickled vegetables, homemade hummus has gotten a reputation for being complicated and time-consuming. Luckily, it’s not! All you need are a few pantry staples, a food processor, and 5-10 minutes. While I prefer using dried chickpeas cooked from scratch (and cooking them in my Instant Pot, as in the Restaurant-Style Hummus in my cookbook), canned chickpeas also work perfectly fine in this recipe. If you want the creamiest, smoothest hummus that’s not grainy, take a few extra minutes to remove the chickpea skins. You don’t have to remove the skins one by one. Just place the chickpeas on a clean dish towel or a few paper towels, cover, and rub gently. You’ll see that many of the skins slip right off. And if you can’t get all the skins off, it’s not a big deal.

Lentils

Lentils are one of the staples in my diet, so I always have at least a few dried varieties in my pantry. This recipe uses French green lentils, which retain a bite and don’t get mushy. I prefer using them or Black Beluga lentils when I’m making a side dish such as this (as opposed to a soup, dal, stew, curry, etc.) But if you can’t find them, regular green or brown lentils are fine too. Lentils are best known for being a health food, and they certainly are. But they can also taste really indulgent if you know how to cook and flavor them well. These lentils get extra flavor from aromatics–cumin seeds and garlic–and being cooked in vegetable broth, instead of water. After cooking, they get hit with more flavor from tamari (gluten-free soy sauce) and then creamified from tahini. Farro Farro is my favorite grain. I love it’s chewy bite and nutty taste. It does contain gluten, so if you’re gluten-free, substitute with quinoa, millet, or brown rice. Instead of cooking farro in plain ol’ water, I season the water with salt, pepper, garlic, and bay leaves. Again, we’re building flavor! Most store-bought farro is pearled or semi-pearled, and cooks quicker than traditional farro, which can take 45 minutes. Pearled usually takes only 15-20 minutes; semi-pearled 20-30 minutes. That’s all you need to know about these easy, budget-friendly Mediterranean Lentil and Grain Bowls. If you give this recipe a try, be sure to tag me on Instagram with your recreations and please comment with your feedback below!