Name: Mediterranean Lentil and Grain Bowls
Prep time: 30 min
Cook time: 45 min
Total time: 1 h 15 min
Cuisine: Mediterranean
Ingredients: 1 medium red onion, sliced very thinly; 3/4 cup water; 1/2 cup apple cider vinegar or white vinegar; 1 tablespoon maple syrup or organic cane sugar; 1 1/2 teaspoons fine sea salt; 1/4-1/2 teaspoon red pepper flakes (optional); 1/2 teaspoon whole peppercorns (optional); 1 tablespoon olive oil (extra virgin for depth); 1 teaspoon cumin seeds; 6 garlic cloves, minced; 2 2/3 – 2 3/4 cups vegetable broth; 1 cup French green lentils; Kosher salt or sea salt to taste; Freshly cracked black pepper to taste; 2 tablespoons tahini; 2-3 teaspoons tamari (or soy sauce); 1 cup farro (pearled or semi-pearled); 2 1/2 cups water for farro; 2 bay leaves (optional); 1 (15-ounce) can chickpeas or 1 3/4 cups cooked chickpeas; 1/3 cup tahini; 1 medium lemon, juiced; 1/2 – 1 teaspoon ground cumin; 4 – 6 tablespoons ice water

Description

A vibrant creation of Mediterranean Lentil and Grain Bowls, packed with wholesome goodness and delicious flavors, perfect for meal prep and family gatherings.

Ingredients

Scale

1 medium red onion, sliced very thinly
3/4 cup water
1/2 cup apple cider vinegar or white vinegar
1 tablespoon maple syrup or organic cane sugar
1 1/2 teaspoons fine sea salt
1/4–1/2 teaspoon red pepper flakes (optional)
1/2 teaspoon whole peppercorns (optional)
1 tablespoon olive oil (extra virgin for depth)
1 teaspoon cumin seeds
6 garlic cloves, minced
2 2/3 – 2 3/4 cups vegetable broth
1 cup French green lentils
Kosher salt or sea salt to taste
Freshly cracked black pepper to taste
2 tablespoons tahini
2–3 teaspoons tamari (or soy sauce)
1 cup farro (pearled or semi-pearled)
2 1/2 cups water for farro
2 bay leaves (optional)
1 (15-ounce) can chickpeas or 1 3/4 cups cooked chickpeas
1/3 cup tahini
1 medium lemon, juiced
1/2 – 1 teaspoon ground cumin
4 – 6 tablespoons ice water

Instructions

Pickled Onions: Bring water to a gentle boil in a small saucepan. Place the onion slices in a large mason jar. Combine hot water, vinegar, maple syrup, salt, red pepper flakes, and peppercorns. Pour over onions, pressing down to ensure they’re submerged. Let cool and refrigerate for at least 1 hour or overnight.
Creamy Mediterranean Lentils: In a medium saucepan, heat olive oil over medium heat. Add garlic and cumin seeds, cooking until fragrant (about 1 minute). Add broth and rinsed lentils. Bring to a boil, then simmer uncovered for about 25-30 minutes until tender. Stir in tahini and tamari, seasoning with salt and pepper to taste.
Perfecting the Farro: In another saucepan, bring 2 1/2 cups of water to a boil. Add farro and a pinch of salt. Cover and simmer for about 20-25 minutes until al dente. Drain excess water and let cool.
Classic Hummus: In a food processor, blend chickpeas until a paste forms. Add tahini, lemon juice, garlic, cumin, and salt. Blend until smooth, gradually adding ice water to achieve desired consistency. Adjust flavors as needed.

Notes

For extra creaminess in your hummus, peel the chickpeas before blending. Store bowls in airtight containers in the fridge for up to 5 days.

Prep Time: 30 minutes
Cook Time: 45 minutes
Category: Main Course
Method: Cooking
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 5g
Sodium: 600mg
Fat: 17g
Saturated Fat: 2g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 65g
Fiber: 15g
Protein: 20g
Cholesterol: 0mg

Keywords: Mediterranean, lentils, grain bowls, healthy recipe, meal prep