Mediterranean Grain Bowls
These Mediterranean Grain Bowls are an easy, flavor-packed lunch or dinner made with lemony chicken, roasted vegetables, hearty grains, and a creamy tahini dressing. They make for a satisfying, protein-filled meal that's also great for meal prepping.
Print
Pin
Makes: 4 servings
Calories: 873kcal
📧 Email Me This Recipe
Ingredients
Lemon Oregano Chicken
- 1 ½ lbs boneless, skinless chicken breasts
- 1 tablespoon fresh lemon zest
- ¼ cup freshly squeezed lemon juice
- 3 tablespoon olive oil
- 3 garlic cloves minced
- 2 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon smoked paprika
- ¼ teaspoon red pepper flakes optional
Roasted Vegetables
- 1 medium zucchini sliced into ¼" rounds
- 1 pint cherry tomatoes
- 1 small red onion cut into wedges
- 2 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon pepper
- ¼ teaspoon smoked paprika
Crispy Chickpeas
- 1 (15 oz) can chickpeas drained, rinsed, and dried thoroughly
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon salt
Grain Base
- ¾ cup farro rinsed
- ¾ cup pearled couscous
- Salt
- 1 Tbsp + 1 tsp olive oil divided
Lemon Tahini Dressing
- ¼ cup tahini
- 1 tablespoon fresh lemon zest
- 3 tablespoon freshly squeezed lemon juice
- 1 garlic clove grated
- ¼ teaspoon salt
- ¼ cup warm water, plus more as needed
Optional Add-ins
- ½ cup diced cucumber
- ⅓ cup sliced kalamata olives
- ⅓ cup crumbled or cubed feta
- ¼ cup chopped parsley
- 2 tablespoon freshly chopped mint
Instructions
Marinate and Cook Chicken
- In a ziplock bag or bowl, combine lemon zest, lemon juice, olive oil, minced garlic, oregano, salt, pepper, paprika, and red pepper flakes (if using). Add chicken breasts and coat well in mixture. Place in fridge to marinate for at least 30 minutes and up to 12 hours.
- When ready to cook, heat 1 tablespoon olive oil in a skillet over medium-high heat. Remove chicken from marinade, letting excess liquid drip off, and place in skillet. Cook 4-5 minutes, until chicken is golden on the first side. Flip and cook another 4-5 minutes, until chicken is golden and cooked through, registering 165 degrees F on meat thermometer. Note: you can also feel free to grill chicken or cook in oven at 425 degrees F for 18-22 minutes.
- Move to a plate and let chicken rest for 5 minutes before slicing.
Roast Veggies and Chickpeas
- Preheat oven to 425 degrees F and line two baking sheets with parchment paper.
- Toss zucchini, tomatoes, and red onion with olive oil, salt, pepper, and paprika. Spread on prepared baking sheet.
- Toss chickpeas with olive oil, cumin, coriander, and salt and spread on second baking sheet.
- Roast veggies and chickpeas for 20-25 minutes, stirring both once halfway through, until veggies are caramelized and chickpeas are getting crisp. Let cool slightly; chickpeas will crisp more as they cool.
Cook Grains
- For Farro: In a medium saucepan over medium-high heat, combine farro, water, salt, and 1 teaspoon olive oil. Bring to a boil and then reduce heat to a simmer for for 20-25 minutes, until farro is tender and water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Remove cover and fluff with a fork.
- For Couscous: In a medium saucepan, bring 1 ¼ cup salted water and 1 tablespoon olive oil to a boil. Add couscous, reduce heat to low, cover, and simmer for 8-10 minutes, until couscous is tender and water is absorbed. Remove from heat and fluff with a fork.
Lemon Tahini Dressing
- In a medium bowl or in a small mason jar, combine tahini, lemon zest, lemon juice, garlic, salt, and ¼ cup warm water until smooth. Add more water if dressing needs to be thinned more.
Bowl Assembly
- Divide grains between bowls. Top with sliced chicken, roasted veggies, crispy chickpeas, cucumber, olives, and feta. Drizzle with dressing and finish with parsley and mint.
Notes
- Feel free to use the grains, protein, veggies, and add-ins of your choice. See blog post body for lots of ideas.
- All elements can be prepped in advanced and stored in fridge until ready to assemble bowls.
- If meal-prepping, you can either re-heat grains, chicken, and veggies for bowls or you can serve everything room temperature/chilled.
Useful Products
Nutrition
Calories: 873kcal | Carbohydrates: 74g | Protein: 52g | Fat: 43g | Cholesterol: 120mg | Sodium: 1717mg | Fiber: 12g | Sugar: 7g | Iron: 5mg
Share a Photo of Your Finished Recipe!Mention @wearenotmartha and share a photo if you've made the recipe!