Mediterranean Grain Bowl for One

Name: Mediterranean Grain Bowl for One
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 3 Tablespoons olive oil; 2 Tablespoons red wine vinegar; 1 teaspoon dried oregano; 1 teaspoon pepperoncini juice ((optional)); 1/4 teaspoon kosher salt; 1/4 teaspoon Dijon; 1/3 cup water; pinch kosher salt; 1/4 cup farro (uncooked); 1 cup sliced cucumber (English or Persian); 2-3 ounces chicken ((optional)); 1/2 cup chickpeas (drained, rinsed); large handful arugula; 1/3 cup cherry or grape tomatoes (sliced); 2 Tablespoon Kalamata olives (sliced); 2 Tablespoons feta (large crumbles); 1 Tablespoon pepperoncinis; lemon wedge ((optional))

4 steps

Prep:5minCook:20min

This tangy Mediterranean grain bowl for one is ready in 20 minutes. It's full of lots of pantry ingredients, most of which can be swapped for what you already have. Use this recipe, especially the dressing, and adjust to use what you have.

Updated at: Thu, 17 Aug 2023 02:27:01 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories1025 kcal (51%)

Total Fat57.8 g (83%)

Carbs104.2 g (40%)

Sugars16.4 g (18%)

Protein29.3 g (59%)

Sodium1050.4 mg (53%)

Fiber17.7 g (63%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

3 tablespoonsolive oil

2 tablespoonsred wine vinegar

1 teaspoondried oregano

1 teaspoonpepperoncini juice

optional

¼ teaspoonkosher salt

¼ teaspoondijon

⅓ cupwater

kosher salt

¼ cupfarro

uncooked

1 cupcucumber

sliced, English or Persian

2 ounceschicken

optional

½ cupchickpeas

drained, rinsed

arugula

⅓ cupcherry tomatoes

or grape, sliced

2 TablespoonKalamata olives

sliced

2 Tablespoonsfeta

large crumbles

1 Tablespoonpepperoncinis

lemon wedge

optional

Instructions

Farro

Step 1

Bring 1/3 cup water to a boil, add 1/4 cup farro and a pinch of salt. Cover, simmer for 15-20+ minutes, or until tender. Check water level while cooking. Add more if needed, you can easily drain extra after cooking.

Make Dressing

Step 2

Add 3 Tablespoons olive oil, 2 Tablespoons red wine vinegar, 1 teaspoon oregano, 1 teaspoon pepperonini juice (optional), 1/4 teaspoon kosher salt, and 1/4 teaspoon Dijon to a jar. Screw on lid, shake vigorously.You can also whisk together these ingredients in a bowl. But a jar is nice, because you can store any leftover dressing in it.

Chicken

Step 3

Add about 1 Tablespoon of dressing to chicken. Cook in a skillet over medium heat for about 5 minutes per side. Until center is 160-165 degrees F. Set aside.

Salad

Step 4

Assemble grain bowl: Add a large handful of arugula, cooked farro, 1/2 cup drained chickpeas, sliced chicken, tomatoes, 2 Tablespoons kalamata olives, 2 Tablespoons crumbled feta, and 1 Tablespoon sliced pepperoncinis. Add desired amount of dressing. Squeeze lemon over salad, if desired.

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