Mediterranean Style Grain Bowls Recipe with lentils and chickpeas
Mediterranean Style Grain Bowls Recipe with lentils and chickpeas
  • prep: 20 min
  • cook: 0 hr
  • total: 20 min
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  • servings:
  • Summary

    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!

    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 

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 3996 % Daily Value *
    • Total Fat: 187 g 287.03%
    • Saturated Fat: 40 g 197.9%
    • Trans Fat: 0 g %
    • Cholesterol: 163 mg 54.49%
    • Sodium: 9007 mg 375.28%
    • Calcium: 1435 mg 143.46%
    • Potassium: 2637 mg 75.35%
    • Magnesium: 0 mg 0%
    • Iron: 25 mg 136.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 366 g %
    • Dietary Fiber: 72 g 286.68%
    • Sugar: 54 g
    • Protein: g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 11 g
    • Vitamin A 184.51%
    • Vitamin C 277.8%
    • Vitamin D 6%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat29
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch21
    • Exchange - Vegetables3
    • Exchange - Lean Meat5
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total15 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy2 c
    • MyPlate - Protein Total9 oz-eq