Mediterranean Bowl

It's no secret that I LOVE Greek food, and this Mediterranean Bowl ranks right up at the top of the favorites list. It is so bright and fresh, perfect in summer, and full of flavors that highlight the season.

Now you can call this a grain bowl, or a salad, either one works. I like to serve the ancient grain farro and some lentils on a bed of greens to bolster the protein and nutrition of the meal. I like mine with chicken too, but you could leave that off for a well-balanced vegetarian or vegan meal.

Ingredients

When I make my Greek Chicken and Homemade Hummus I always have extra, and that gives me the perfect excuse to make this Mediterranean Bowl. I just cook up some farro and lentils and everything is ready to go.

I always have some pickled red onions hanging out in the fridge, and I have even seen them prepared at Costco now too. I also love the sheep milk feta I get there, it has so much flavor and is so creamy! The cucumber, tomatoes, and olives can all be added or subtracted as you like, but I think they help keep it quintessentially Greek.

Use the JUMP TO RECIPE button at the top of the post, or scroll to the bottom of the post to see the full recipe card with ingredient measurements and instructions.

Method

This is a great second meal to make with leftovers. But if you aren't doing that, cook up some farro to package directions, but use chicken stock instead of water, and a teaspoon of chicken bouillon paste for awesome flavor! I also cook up some lentils with a can of diced tomatoes, they give the bland legum fantastic flavor.

When your grains and legumes are ready, start with a bed of spinach or arugula in the bottom of a big bowl. Add a generous dollop of hummus to it, along with the farro and lentils.

From there you can get as wild as you like with toppings. I add chicken, sliced cucumbers, pickled onions, feta, kalamatas, and halved tomatoes. I love this meal because you can put everything out on the counter and make a buffet of it.

Let everyone build their own bowl and it makes dinner time even more fun. Plus picky eaters can leave off anything they might not like.

Did you make this recipe? Let me know by leaving a review or comment! And be sure to sign up for my newsletter, and follow along on Instagram, Pinterest, and Facebook!

Continue to Content

📖 Recipe

Yield: 4-6 bowls

Medi Bowls

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

It's no secret that I LOVE Greek food, and this Mediterranean Bowl ranks right up on the top of the favorites list. It is so fresh and bright!

Print

Ingredients

• 4, 6-ounce Chicken Breasts, Greek Chicken Style
• 2 cups Farro, cooked to package directions but in chicken stock
• 1 cups Green Lentils
• 1, 14.5-ounce can Diced Tomatoes, with basil & garlic
• ¾ cup Water
• Kosher Salt, Morton’s
• Fresh Cracked Black Pepper
• 4 cups Baby Spinach, lightly chopped or torn
• 1 cup Hummus, any flavor
• 1 cup Pickled Red Onions
• 2 cups English Cucumber, sliced
• 1 cup Feta Cheese, crumbled
• 2 cups Grape Tomatoes, halved
• ½ cup Kalamata Olives
• ⅓ Pine Nuts, toasted

Instructions

1. This recipe takes a little prep. But you can do it all ahead of time and assemble the bowls cold or warm.
2. I first marinate and cook the chicken, slice it, and have it ready warm or cold to build your bowl.
3. Cook 1 cup of farro according to the package directions, but cook it in chicken stock instead of water, with 2 teaspoons of chicken bouillon paste, and you’ll want to eat this basic grain again, and again.
4. In a medium saucepan, combine the lentils in the diced tomatoes and water with a couple of pinches of salt and pepper. Cook over medium heat on the stove until the mixture comes to a boil. Reduce the heat to a simmer for 15 minutes. Then turn off the heat, add a lid, and let rest for 15 minutes longer off heat.
5. To build ONE bowl, (recipe makes 4-6) start with a layer of spinach, topped with ¼ cup hummus, and ½ each of the farro and lentils. Add the chicken, onions, and cucumbers. Sprinkle a little of the vinegar from the onions over everything like a little bit of dressing.
6. Dot the feta, ½ a cup of the tomatoes, and a few kalamata olives over the bowl.
7. Sprinkle over some more pine nuts if you like, serve, and enjoy.

Notes

Notes & Tips

The farro and lentils can be prepared 2-3 days before you want to use them. I even use leftovers from a supper side to make this bow when I have them. It is a great way to ensure nothing goes to waste.

This recipe is a guideline. You can feel free to add or subtract any of the ingredients and customize them to your liking.

Use my Greek Chicken recipe if you want to top the bowl with extra protein. It has all the flavors you want and melds perfectly with them.

Substitutions

You can leave the chicken off if you would like to make this a vegetarian or vegan bowl. The lentils and farro provide plenty of protein together. You could also add tofu or tempe to bolster the protein too.

The farro and lentils feel very Medi to me, you could also swap them with basmati rice and white beans for an equally great, and protein-rich swap.

The spinach adds another layer of nutrient density to this meal. You could also use some arugula if you enjoy its pepperiness for some extra flavor.

I make my extra creamy hummus about once a month, but you can use any flavor you like from the store too.

I really enjoy the sweet, tang the pickled red onions bring. You could use regular red onions, but all you need to do is toss them in any vinegar (preferably white balsamic) and let them sit for about 10 minutes and you have a great garnish for this dish.

I call for English cucumbers because I usually have one laying around. Persian cucumbers would also be great.

I LOVE the soft feat cheese in contrast to all the other flavors going on. Haloumi would be well used here too.

People love or hate kalamata olives, serve them on the side to avoid controversy.

Pine nuts can be an allergen for some, if you have issues with them, leave them out altogether.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Shun Classic 7" Hollow Ground Santoku Knife w/Custom Engraving
• 
  John Boos MPL1812125G Chop-N-Slice Select Maple Edge Grain Cutting Board, 18 Inches x 12 Inches x 1.25 Inches
• 
  Scanpan Stainless Steel HAPTIQ 2.75-Quart Covered Saucepan
• 
  Tovolo Flex-Core Stainless Steel Handled Spoonula Spatula Spoon, Ergonomic Grip, Dishwasher Safe, Charcoal
• 
  LE TAUCI Large Pasta Bowls, 45 Ounce Salad Bowls and Serving Bowls, Soup Bowl, 8.5 Inch Ceramic Pasta Plates, Set of 4, White

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 602Total Fat: 22gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 130mgSodium: 764mgCarbohydrates: 48gFiber: 12gSugar: 10gProtein: 57g

This is an estimated caloric value, actual numbers may differ based on the ingredients used.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram