Authentic Mediterranean Grain Bowl: Fresh, Healthy & Flavorful

There’s an undeniable magic to Greek cuisine, a vibrant tapestry of fresh ingredients and robust flavors. Among my all-time favorites, this Mediterranean Bowl stands out as a true culinary delight. It’s incredibly bright, fresh, and bursting with seasonal goodness, making it an ideal meal for any time of year, especially summer. More than just a meal, it’s an experience that transports your taste buds straight to the sun-drenched shores of the Mediterranean.

Whether you prefer to call it a grain bowl, a vibrant salad, or a protein-packed meal, this versatile dish fits many descriptions. I love building mine on a generous bed of fresh greens, topped with the ancient grain farro and hearty lentils. This combination not only enhances the texture but significantly boosts the protein and nutritional value of the meal. While I often include succulent Greek Chicken for an extra layer of flavor and protein, you can easily omit it to create a perfectly balanced and utterly delicious vegetarian or vegan feast.

What makes this Mediterranean Bowl truly exceptional is its emphasis on fresh, wholesome ingredients and its incredible adaptability. It’s more than just a recipe; it’s a template for healthy eating that you can customize to your heart’s content. From quick weeknight dinners to impressive entertaining buffets, this bowl offers convenience without compromising on flavor or nutrition.

[feast_advanced_jump_to]

Essential Ingredients for Your Mediterranean Bowl

One of the best aspects of this Mediterranean Bowl is how easily it comes together, especially if you’re a fan of smart meal prep. I often find myself with extra portions of my homemade Hummus and perfectly seasoned Greek Chicken, which provides the ideal foundation for this bowl. With those key components ready, all that’s left is to quickly prepare some farro and lentils, and you’re just minutes away from a spectacular meal.

The beauty of Mediterranean cuisine lies in its simplicity and the quality of its core ingredients. For this bowl, you’ll want to focus on fresh produce and flavorful staples:

• Protein Base: Cooked Greek Chicken (optional, but highly recommended for meat-eaters), farro, and green lentils form a substantial and satisfying base.
• Creamy Goodness: A generous dollop of homemade or store-bought hummus adds a creamy texture and nutty flavor that ties everything together.
• Tangy Brightness: Pickled red onions are a game-changer, offering a sweet and tangy crunch. I always keep a jar in my fridge, and they’re even available pre-made at stores like Costco.
• Fresh Vegetables: Crisp English cucumbers, ripe grape tomatoes, and briny Kalamata olives provide essential freshness, color, and a truly authentic Greek touch. Feel free to adjust quantities to your preference.
• Rich Cheese: Crumbled feta cheese introduces a salty, creamy, and distinctively Mediterranean flavor. I particularly enjoy sheep’s milk feta for its intense flavor and luxurious creaminess, often sourced from places like Costco.
• Optional Crunch: Toasted pine nuts add a subtle texture and nutty undertone.
• Leafy Greens: A bed of baby spinach or arugula provides a fresh, nutritious foundation for layering all the wonderful components.

Each ingredient plays a crucial role in creating the harmonious balance of textures and tastes that define this healthy Mediterranean grain bowl. Selecting fresh, high-quality components will elevate your dish from good to extraordinary.

For precise ingredient measurements and detailed instructions, please refer to the JUMP TO RECIPE button at the top of this post or scroll down to the full recipe card at the bottom.

Crafting Your Flavorful Mediterranean Bowl: Step-by-Step

This Mediterranean Bowl is truly a champion of efficiency, serving as an excellent “second meal” opportunity using pre-prepared components. However, even if you’re starting from scratch, the process is straightforward and rewarding. Here’s how to bring this delicious bowl to life:

Preparing the Grains and Legumes: The Heart of Your Bowl

If you’re not utilizing leftovers, begin by preparing your grains and legumes. The key to truly flavorful farro and lentils lies in how you cook them:

1. Flavorful Farro: Cook your farro according to package directions, but elevate its taste by using chicken stock instead of plain water. For an extra layer of savory depth, stir in a teaspoon of chicken bouillon paste. This simple trick transforms a basic grain into a deeply satisfying component that you’ll want to enjoy again and again.
2. Seasoned Lentils: For the lentils, combine them in a medium saucepan with a can of diced tomatoes (opt for those with basil and garlic for added flavor) and the specified amount of water. Add a couple of pinches of kosher salt and fresh cracked black pepper. Bring the mixture to a boil over medium heat, then reduce it to a gentle simmer for about 15 minutes. Once cooked, turn off the heat, cover the saucepan with a lid, and let the lentils rest for another 15 minutes. This allows them to absorb all the wonderful flavors, ensuring they are tender and incredibly tasty, far from bland.

Assembling Your Vibrant Mediterranean Masterpiece

Once your grains and legumes are ready, it’s time for the fun part: assembly! This is where you bring all the fresh ingredients together to create a visually stunning and incredibly delicious bowl.

1. The Green Foundation: Start with a generous bed of fresh baby spinach or peppery arugula at the bottom of a large, wide bowl. This provides a refreshing and nutritious base.
2. Creamy Layer: Add a dollop of your favorite hummus directly onto the greens. Its creamy texture and rich flavor will mingle beautifully with the other components.
3. Hearty Base: Spoon in the cooked farro and lentils next, creating a substantial and filling foundation for your toppings.

From this point, you can get as creative as you like with your toppings. This is where the customization truly shines. I typically add slices of my flavorful Greek chicken, crisp English cucumbers, the tangy pop of pickled red onions, crumbled feta, briny Kalamata olives, and sweet halved grape tomatoes. The beauty of this meal lies in its flexibility; you can arrange all the components on a counter and create a stunning buffet-style spread.

Allowing everyone to build their own bowl not only makes dinner time more interactive and enjoyable, but it’s also a fantastic solution for picky eaters. Each person can select their preferred ingredients, ensuring everyone gets a meal they truly love. This approach turns meal prep into a fun, family-friendly activity.

Did you make this incredible Mediterranean Bowl recipe? I’d love to hear about it! Please leave a review or comment below to share your experience. Don’t forget to sign up for my newsletter to get more delicious recipes delivered straight to your inbox, and follow along on Instagram, Pinterest, and Facebook for daily inspiration!

📖 Recipe

Yield: 4-6 bowls

Authentic Mediterranean Grain Bowl

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!

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

This recipe takes a little prep. But you can do it all ahead of time and assemble the bowls cold or warm.

I first marinate and cook the chicken, slice it, and have it ready warm or cold to build your bowl.

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.

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.

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.

Dot the feta, ½ a cup of the tomatoes, and a few kalamata olives over the bowl.

Sprinkle over some more pine nuts if you like, serve, and enjoy.

Notes

Notes & Tips for Your Mediterranean Bowl

The farro and lentils can be prepared 2-3 days before you want to use them, making this bowl perfect for meal prep and utilizing leftovers. This is a great way to ensure nothing goes to waste and to speed up assembly for quick meals.

This recipe is a flexible guideline. Feel free to add or subtract any ingredients, adjust quantities, and customize it to your liking and available ingredients.

For an extra protein boost, use my Greek Chicken recipe as a topping. Its flavors are specifically designed to meld perfectly with the other components of this bowl.

Versatile Substitutions

Protein: You can easily make this a vegetarian or vegan bowl by omitting the chicken. The combination of lentils and farro provides plenty of protein. For additional plant-based protein, consider adding tofu or tempeh.

Grains/Legumes: While farro and lentils offer an authentic Mediterranean feel, you can swap them with basmati rice, quinoa, or white beans for equally delicious and protein-rich alternatives.

Greens: Baby spinach adds a layer of nutrient density. If you enjoy a slightly peppery flavor, arugula is a fantastic substitute.

Hummus: I make my extra creamy hummus about once a month, but any store-bought hummus flavor you enjoy will work well.

Onions: I love the sweet and tangy pop that pickled red onions bring. If you don’t have them, you can quickly make a substitute by tossing regular red onions in any vinegar (white balsamic is preferred) and letting them sit for about 10 minutes.

Cucumbers: English cucumbers are usually what I have on hand, but Persian cucumbers would also be great for their crispness.

Cheese: Feta cheese provides a delightful contrast to the other flavors. Haloumi cheese, which can be grilled or pan-fried, would also be a wonderful addition here.

Olives: Kalamata olives are a classic, but some people are not fans. Serve them on the side or swap them for green olives to avoid controversy.

Nuts: Pine nuts are called for as an optional topping. If you have a pine nut allergy or prefer not to use them, leave them out entirely or substitute with toasted sunflower seeds or pumpkin seeds.

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