New American Plate Challenge

Mediterranean Grain Bowl with Lentils and Chickpeas

Weekly Recipe
Serves 4

This mediterranean-style grain bowl with lentils and chickpeas packs great flavors and some powerful nutrition into the perfect weeknight meal.


  • 1/3 Cup
    extra virgin olive oil, plus more for sautéing
  • 1
    zucchini squash, sliced into rounds
  • 2 Cups
    cooked farro
  • 2 Cups
    cooked brown lentils
  • 2 Cups
    cooked or canned and rinsed chickpeas
  • 2 Cups
    cherry tomatoes, halved
  • 2
    shallots, sliced
  • 2
    avocado, sliced
  • 1 Cup
    fresh chopped parsley
  • handful pitted kalamata olives
  • crumbled feta cheese
  • 2 1/2 Tablespoons
    fresh lemon juice
  • 1
    clove garlic, minced
  • 2 1/2 Teaspoons
    Dijon mustard
  • 1 Teaspoon
    Za'atar spice
  • 1/2 Teaspoon
    ground sumac
  • salt and pepper to taste


  1. Cook Zucchini. In a non-stick pan or skillet, heat 2tbsp olive oil over medium-high heat until shimmering but not smoking. Add the sliced zucchini and saute on both sides until tender. Remove zucchini with a slotted spoon and place on a paper towel to drain any excess oil. Season lightly with salt.

  2. Prepare dressing. Add the dressing ingredients to a mason jar - 1/3 cup extra virgin olive oil, lemon juice, garlic, Dijon mustard, Za'atar spice and sumac. Close the lid tightly, and give it a good shake. Set aside for now (but shake again before using).

  3. Assemble grain bowls. Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls (it’ll come to 1/2 cup of each per bowl). Add cooked zucchini, tomatoes, shallots, avocado slices, parsley, and kalamata olives. Season lightly with salt, pepper and more za’atar, if you like. Drizzle a bit of the dressing on top (about 2 tbsp per bowl). Finish with crumbled feta, if you like.

  4. Serve at room temperature or warm, if farro and pulses were just cooked. It’s best to mix the ingredients in each bowl to allow the dressing flavors to infuse. If you have a bit of dressing left, serve it alongside.


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