Mediterranean Grain Bowls

A mediterranean grain bowl with couscous, veggie balls and chickpeas in a bowl.

5 from 3 votes

Mediterranean Grain Bowls

These vegetarian Mediterranean grain bowls are deliciously healthy, crisp, savory and filling. Customize your bowl and meal prep the ingredients. Toss in your favorite grains, vegetables, greens and proteins and top them all with a savory lemon tahini herb dressing.

Prep Time10

Cook Time30

Total Time40

Course: Main Course

Cuisine: Mediterranean Inspired

Servings:

Calories: 791kcal

Author: Jacqueline Piper

Equipment

Non-stick frying pan

Ingredients

For the bowl

2 cups spinach
1 cup arugula
⅓ cup prepared Couscous
⅓ cup roasted potatoes
3 lentil balls
5 black olives
½ cup crispy chickpeas
3 tablespoons artichoke hearts in oil
1 tablespoon pickled red onions
cucumber slices

For the dressing

½ cup tahini
¼ cup plain Greek yogurt
1 tablespoon lemon juice
2 sprigs fresh thyme leaves
½ sprig fresh rosemary leaves
3 cloves roasted garlic
½ cup cold water more or less, as needed

Instructions

Make the potatoes: Toss peeled and cubed potatoes in a few tablespoons of oil and a tablespoon of dijon mustard. Season with salt and pepper. Bake at 400°F (200°C) for 35-45 minutes, or until fork tender.
Make the couscous: Add 1 cup couscous to a bowl and drizzle with olive oil. Mix in 1/2 teaspoon salt. Add 1 cup of boiling water, stir once with a fork and add a lid. Let sit for 5 minutes and then fluff with a fork.
Make the chickpeas: Heat a large skillet over medium-high heat and add a drizzle of oil. Add the chickpeas and season with salt and pepper. Cook, stirring, for about 10 minutes or until crispy.
Make the dressing: Add all ingredients for the dressing, except the water, to a mini processor or blender and blend until well combined. Add water as needed to thin it out. It'll thicken up first because of the tahini and water clashing but it's fine, it's normal, just keep adding water until it emulsifies and thins out to your preference.
Prep: Warm veggie balls of your choice, and slice cucumber.
Assemble the bowl: Add greens, lentil balls, 1/3 cup of couscous, 1/3 cup of potatoes, 1/2 cup crispy chickpeas, ccucumber, artichokes, olives, and pickled red onions. Drizzle on dressing and serve.

Notes

Substitutions:

You can add whatever you prefer to this bowl. The ingredients here are suggestions that go together well for a Mediterranean inspired bowl.

Use my recipe for pickled red onions. Slice a red onion and add to jar. Add 1/2 cup vinegar, 2 tablespoons lime juice, 1/2 teaspoon sea salt, 1/2 teaspoon sugar, 6 black peppercorns, and 1/4 teaspoon dried oregano. Let sit for a few hours, until the onions turn bright pink.

The dressing is my lemon herb tahini dressing. Visit the blog post to see a how to video.

Storage:

Store ingredients separately in the fridge and make grain bowls all week. The potatoes, lentil balls and couscous keep in the fridge for 4-5 days. The dressing will last a week or two and the pickled red onions will last 3-4 weeks.

Nutrition