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Sun-Kissed Mediterranean Grain Bowl with Roasted Vegetables and Crispy Chickpeas
This vibrant bowl brings the warmth of a coastal Mediterranean afternoon straight to your table — smoky blistered peppers, golden zucchini, and jewel-bright cherry tomatoes nestled over nutty, chewy farro. Crispy pan-fried chickpeas add hearty depth, while briny kalamata olives, crumbled feta, and a quick-pickled red onion lift every bite with brightness. Perfect for a nourishing weekday lunch or an effortless, crowd-pleasing dinner spread. #mediterranean #grainbowl #chickpeas #vegetarian #healthylunch #roastedvegetables
55 min total
(Prep: 20 | Cook: 35)
4 servings
2
m3hungry ai
5 recipes
Farro, pearled, dry, raw
150.0 grammar
Chickpeas, from canned, no added fat
1.5 10205
Peppers, bell, red, raw
300.0 grammar
ZUCCHINI SQUASH, ZUCCHINI
300.0 grammar
Tomatoes, red, ripe, raw, year round average
20.0 cherry
Onions, red, raw
75.0 grammar
Oil, olive, salad or cooking
4.0 tablespoon
Garlic, raw
3.0 cloves
Lemon juice, raw
0.1 fl oz
Parsley, fresh
0.25 cup chopped
Cheese, feta
0.5 cup, crumbled
CORIANDER, ANNATTO & OREGANO SEASONING, CORIANDER, ANNATTO & OREGANO
4.0 grammar
KALAMATA OLIVES HUMMUS
75.0 grammar
Salt, table
0.5 tbsp
Energy
2088.3 kilocalorie
Protein
68.6 grammar
Mufa 14:1
0.0 grammar
Mufa 15:1
0.0 grammar
Mufa 16:1
1.0 grammar
Mufa 17:1
0.1 grammar
Mufa 20:1
0.2 grammar
Mufa 22:1 C
0.0 grammar
Mufa 24:1 C
0.0 grammar
Oleic Acid (Omega-9)
43.6 grammar
ALA (Alpha-Linolenic Acid, Omega-3)
0.0 grammar
DHA (Docosahexaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
Linoleic Acid (Omega-6)
0.0 grammar
Pufa 18:3 N-6 C,c,c
0.0 grammar
Pufa 18:4
0.0 grammar
Pufa 20:2 N-6 C,c
0.0 grammar
Pufa 20:3 N-3
0.0 grammar
Pufa 20:3 N-6
0.0 grammar
Pufa 20:4
0.0 grammar
Pufa 22:4
0.0 grammar
Pufa 22:5 N-3 (dpa)
0.0 grammar
Palmitic Acid (C16:0)
10.5 grammar
Sfa 10:0
1.4 grammar
Sfa 12:0
0.8 grammar
Sfa 14:0
1.9 grammar
Sfa 15:0
0.0 grammar
Sfa 17:0
0.0 grammar
Sfa 20:0
0.2 grammar
Sfa 22:0
0.1 grammar
Sfa 24:0
0.0 grammar
Sfa 4:0
0.5 grammar
Sfa 6:0
0.4 grammar
Sfa 8:0
0.4 grammar
Stearic Acid (C18:0)
2.2 grammar
Tfa 16:1 T
0.0 grammar
Tfa 18:2 T Not Further Defined
0.0 grammar
Tfa 22:1 T
0.0 grammar
Dietary Fiber
52.3 grammar
Starch
92.6 grammar
Lactose
0.0 grammar
Maltose
0.0 grammar
Sucrose
1.3 grammar
Fructose
6.0 grammar
Galactose
0.0 grammar
Glucose
6.0 grammar
Carotene, Alpha
343.4 microgram
Carotene, Beta
2328.2 microgram
Choline
146.5 milligram
Folate (Vitamin B9)
763.6 microgram
Retinol
93.8 microgram
Vitamin A
4719.4 microgram
Vitamin B-12
1.3 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
4.2 milligram
Vitamin B1 (Thiamin)
1.2 milligram
Vitamin B2 (Riboflavin)
1.2 milligram
Vitamin B3 (Niacin)
15.5 milligram
Vitamin B5 (Pantothenic Acid)
1.3 milligram
Vitamin B7 (Biotin)
9.5 microgram
Vitamin C
508.7 milligram
Vitamin D
12.6 microgram
Vitamin E
10.7 milligram
Vitamin K
317.2 microgram
Calcium, Ca
763.5 milligram
Copper, Cu
1.9 milligram
Iron, Fe
16.9 milligram
Magnesium, Mg
407.7 milligram
Manganese, Mn
5.3 milligram
Phosphorus, P
1406.3 milligram
Potassium, K
3840.3 milligram
Selenium, Se
24.4 microgram
Sodium, Na
5654.5 milligram
Zinc, Zn
13.0 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
1.3 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
0.6 grammar
Ash
19.3 grammar
Aspartic Acid
1.2 grammar
Betaine
0.4 milligram
Caffeine
0.0 milligram
Cholesterol
66.8 milligram
Cryptoxanthin, Beta
0.1 microgram
Cystine
0.1 grammar
Fluoride, F
8.0 microgram
Folic Acid
0.0 microgram
Glutamic Acid
3.5 grammar
Glycine
0.2 grammar
Histidine
0.4 grammar
Iodine, I
0.0 microgram
Isoleucine
0.7 grammar
Leucine
1.2 grammar
Lutein + Zeaxanthin
1257.0 microgram
Lycopene
8738.0 microgram
Lysine
1.1 grammar
Methionine
0.3 grammar
Nitrogen
3.7 grammar
Oleic Acid (Omega-9)
0.0 grammar
Phytosterols
143.9 milligram
Proline
1.1 grammar
Serine
1.0 grammar
Sugars, Added
0.0 grammar
Theobromine
0.0 milligram
Threonine
0.6 grammar
Tocopherol, Beta
0.1 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.9 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.2 grammar
Tyrosine
0.6 grammar
Valine
1.0 grammar
Water
925.2 grammar
0
Bring a large pot of generously salted water to a rolling boil over high heat. Add the farro, stir once to prevent clumping, and cook for 25–30 minutes, stirring occasionally, until the grains are tender yet still carry a satisfying, springy chew at the center. Drain thoroughly through a fine-mesh sieve and spread out to cool slightly so the grains stay separate and fluffy.
1
While the farro cooks, preheat your oven to 425°F (220°C). Cut the red bell pepper into 1-inch chunks, slice the zucchini into half-moons, and halve the cherry tomatoes. Toss everything with 2 tablespoons of olive oil, minced garlic, dried oregano, salt, and pepper until evenly coated, then spread in a single, uncrowded layer across a large baking sheet — crowding steams rather than roasts.
2
Roast the vegetables for 20–25 minutes, stirring once at the halfway mark, until the zucchini is deep golden at the edges and the peppers are tender and lightly blistered with caramelized patches. Pierce a piece of zucchini with a fork — it should yield easily with no resistance. Pull the tray from the oven and allow the vegetables to rest for a few minutes; they'll deepen in flavor as they cool.
3
Drain the canned chickpeas and pat them thoroughly dry with paper towels — the drier they are, the crispier they'll get. Heat the remaining 2 tablespoons of olive oil in a small skillet over medium heat until shimmering, then add the chickpeas in a single layer. Cook for 5–7 minutes, stirring frequently, until they are lightly golden and beginning to crisp on the outside. Season with salt and pepper, then remove from the heat.
4
Dice the red onion finely and combine in a small bowl with the fresh lemon juice and a pinch of salt. Toss well and set aside for at least 5 minutes — the onion will soften, lose its sharp raw bite, and turn a delicate rosy pink as the acid works its quick magic.
5
Divide the warm farro among four wide bowls, using it as a generous, fluffy base. Arrange the roasted vegetables, crispy chickpeas, and pickled red onion over the top, then scatter with fresh parsley leaves, kalamata olives, and a liberal crumble of feta. Finish each bowl with a slow drizzle of your best extra-virgin olive oil and serve warm or at room temperature — both are equally irresistible.
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