Mediterranean Lentil & Feta Grain Bowl
A hearty warm grain bowl featuring protein-rich brown lentils, farro, roasted zucchini, red onion, and crumbled feta, finished with a bright lemon-tahini dressing. Perfectly designed for batch cooking and meal prep—all components store well separately for 4–5 days.
- vegetarian
- high-fiber
- meal-prep
- mediterranean
- gluten-free-adaptable
kcal530
Protein21g
Carbs57g
Fat26g
Ingredients
- brown lentils (dry)35 g
- farro (dry)30 g
- zucchini150 g
- red onion40 g
- crumbled feta cheese28 g
- kalamata olives (pitted)15 g
- tahini1 tbsp
- fresh lemon juice2 tbsp
- garlic clove (minced)1 piece
- extra virgin olive oil0.5 tbsp
- salt0.25 tsp
- black pepper0.1 tsp
Instructions
- 1Rinse brown lentils and measure out farro.
- 2Dice zucchini into ½-inch cubes and thinly slice red onion.
- 3Whisk together tahini, lemon juice, minced garlic, and 3 tbsp water until smooth; season with salt and pepper.
- 4Pit and roughly chop the kalamata olives.
- 5Crumble feta cheese into bite-sized pieces.
- 6Cook brown lentils in boiling salted water for 20–22 minutes until tender but not mushy; drain and set aside.
- 7In a separate pot, cook farro in boiling salted water for 28–30 minutes until chewy-tender; drain and set aside.
- 8Toss zucchini cubes and red onion with ½ tbsp olive oil, salt, and pepper; spread on a baking sheet.
- 9Roast vegetables at 425°F (220°C) for 18–20 minutes, stirring halfway through, until golden and tender.
- 10Combine warm cooked lentils and farro in a large bowl; fold in roasted vegetables, olives, and most of the crumbled feta.
- 11Drizzle lemon-tahini dressing over the bowl and gently toss to coat.
- 12Transfer to a meal-prep container and top with remaining feta; store in the refrigerator for up to 5 days.