Mediterranean Grain Bowl with Roasted Veggies & Chickpeas

There’s something about a big, colorful bowl that just feels right at the end of the day. You know the type — roasted veggies that caramelize at the edges, a base of chewy grains that soaks up every bit of flavor, and a drizzle of bright, lemony dressing that ties it all together. It’s the kind of meal that makes you pause mid-bite, not because it’s complicated, but because it tastes like a little celebration of freshness. This isn’t diet food. It’s real food that fills you up and leaves you satisfied without needing dessert an hour later.

I first threw this together on one of those nights when I was tired of takeout menus and just wanted something that felt homemade but not heavy. The grains were already cooked in the fridge, the veggies were begging to be used, and a can of chickpeas came to the rescue like they always do. The magic happens when all these simple pieces come together in one bowl: warm meets cool, chewy meets crunchy, creamy meets tangy. It’s the kind of dish you’ll want to keep in rotation because it works equally well as a quick lunch, a family dinner, or even packed up for the next day’s meal prep.

Makes 4 bowls — enough for dinner with leftovers or meal prep for the next day.

Fiber-Maxxing Mediterranean Grain Bowl

This Mediterranean grain bowl is hearty, colorful, and packed with flavor. Roasted veggies, chickpeas, and fresh herbs come together with chewy farro and a bright lemon-garlic dressing for the perfect healthy meal.

Ingredients

• 1 cup farro, barley, or spelt (or quinoa for gluten-free)
• 1 can chickpeas, drained and rinsed
• 1 medium zucchini, chopped
• 1 red bell pepper, chopped
• 1 small red onion, cut into wedges
• 2 cups baby spinach or arugula
• ½ cucumber, diced
• Handful of fresh parsley and mint, chopped
• ¼ cup roasted almonds or pistachios, chopped
• ⅓ cup olives (Kalamata or mixed)

For the dressing:

• 3 Tbsp extra-virgin olive oil
• Juice of 1 lemon
• 1 Tbsp red wine vinegar
• 1 garlic clove, minced
• 1 tsp Dijon mustard
• Salt & pepper
• Optional: pinch of smoked paprika or cumin

Instructions

1. Cook grains in salted water until tender (farro/barley ~20–25 min; quinoa ~15 min). Drain if needed.
2. Roast zucchini, pepper, and onion at 425°F (220°C) for ~20 minutes until tender with golden edges.
3. While grains and veggies cook, prep chickpeas, cucumber, and herbs. Toast nuts if using raw.
4. Whisk dressing ingredients until smooth and tangy. Adjust to taste.
5. Divide grains into bowls. Layer on roasted veggies, chickpeas, greens, cucumber, and herbs.
6. Drizzle with dressing, top with nuts and olives, and serve warm or room temp.

Notes & Tips

• Make it vegan: Already vegan, but add tempeh or tofu for extra protein.
• Add cheese: Feta or parmesan crumbles make it even better.
• Boost protein: Grilled salmon, shrimp, or chicken are great add-ons.
• Gluten-free: Use quinoa, millet, or wild rice instead of farro.
• Switch the dressing: Try tahini-lemon or a yogurt herb sauce.
• Spice things up: Season chickpeas with smoked paprika or cayenne.
• Meal prep friendly: Store grains and veggies up to 4 days; assemble fresh.