This Mediterranean Grain Bowl with Farro and Grilled Chicken is a hearty dish that combines the nutty flavor of farro with the succulent taste of grilled chicken, marinated in a honey sauce for a subtle sweetness.
This grain bowl is topped with a colorful array of Mediterranean-inspired ingredients, including ripe cherry tomatoes, crisp cucumbers, tangy Kalamata olives, and creamy feta cheese. A drizzle lemony yogurt dressing ties everything together, making this grain bowl a fresh yet satisfying meal that is both nutritious and delicious. Perfect for a wholesome lunch or a light dinner.
Grain bowls are highly customizable, allowing for endless variations depending on personal taste, dietary preferences, and seasonal ingredients. They are a popular choice for health-conscious eaters because they can be nutrient-dense, flavorful, and easy to prepare.
In This Post
- What Is A Grain Bowl?
- Elements Of Healthy Grain Bowls
- How To Make A Mediterranean Grain Bowl
- Ingredients
- Instructions
- Recipe Top Tip
- How To Serve Your Grain Bowl
- Get Free Recipe Updates!
- Global Variations for Grain Bowls
- How To Store Leftovers
- FAQ
- Mediterranean Grain Bowl with Farro and Grilled Chicken
- https://thewholeserving.com/comments/
What Is A Grain Bowl?
Grain bowls are all-in-one meals that typically consist of a cooked grain, topped with proteins, vegetables, and other ingredients such as nuts, seeds, and dressings or sauces.They are super versatile and are both satisfying and nutritious.
Grain bowls are a quick and easy way to turn random ingredients into a delicious and healthy meal. However, creating a balanced grain bowl requires some thought about the textures, flavors and nutrients of the ingredients you use.
Elements Of Healthy Grain Bowls
Here are some tips to help you make a delicious, satisfying and nutritious meal bowl.
- Choose Your Grain: Start with a base of hearty grains like quinoa, brown rice, farro, or bulgur. These grains provide complex carbohydrates and fiber, making the bowl hearty and filling.
- Choose Your Protein: Add a source of protein to make your bowl more filling. Options include grilled chicken, tofu, beans, lentils, or boiled eggs. Marinate or season your protein for added depth.
- Add a Variety of Vegetables: Mix cooked and raw vegetables to create contrasting textures. Roasted veggies like sweet potatoes or Brussels sprouts add warmth, while fresh greens, cucumbers, or shredded carrots add crunch.
- Healthy Fats: Include healthy fats like avocado slices, a sprinkle of nuts or seeds, or a drizzle of olive oil. These not only add richness but also help your body absorb fat-soluble vitamins.
- Sauces and Dressings: These tie all the elements together, adding moisture and flavor. Common choices include vinaigrettes, tahini, yogurt-based dressings, or even just a squeeze of lemon or lime.
- Add Toppings: For extra texture, consider adding toppings like toasted nuts, seeds, crispy chickpeas, or crumbled cheese. These can add a satisfying crunch and additional flavor.
We eat with our eyes first so make your grain bowl visually appealing by arranging your ingredients in sections, leaving the grains at the base and layering the other components in a way that showcases their colors.
How To Make A Mediterranean Grain Bowl
A Mediterranean grain bowl is rich in fresh, vibrant ingredients that combine to create a flavorful and balanced dish. Here are some excellent ingredients to include:
Grains: Farro, quinoa, bulgur, couscous, and brown rice are great choices.
Proteins: Grilled chicken, falafel, tofu, chickpeas, and lamb or beef kofta make good choices for the protein portion.
Vegetables: Cucumbers, tomatoes, red onions, bell peppers, artichoke hearts, leafy greens like spinach and arugula, roasted vegetables and olives.
Healthy Fats: Great choices for healthy fats are avocados, feta cheese, and olive oil.
Herbs and Spices: Fresh parsley, mint, basil, Mediterranean oregano, sumac, Aleppo pepper flakes, baharat spice, ras el hanout and za’atar are excellent choices for Mediterranean grain bowls.
Dressings and Sauces: Some popular dressings and sauces are yogurt dressing, lemon-tahini dressing, tzatziki sauce, hummus, and simple olive oil and lemon juice.
Additional Toppings: Here are more toppings you can add for fresh flavor and texture. Pine nuts, sesame seeds, pepitas, capers, pomegranate seeds, pickled red onions, crispy chickpeas and sun-dried tomatoes.
You can also serve your Mediterranean grain bowl with a side of pita chips or whole wheat pita bread.
Ingredients
- boneless chicken breast
- farro
- oregano
- sumac
- aleppo pepper flakes
- citrus honey (you can sub with regular honey)
- lemon juice
- lemon zest
- olive oil
- fresh arugula
- cherry tomatoes
- red onions
- cucumber
- pitted kalamata olives
- chickpeas
- crumbled feta cheese
Dressing
- greek yogurt
- lemon juice
- lemon zest
- olive oil
- citrus honey (you can sub with regular honey)
- chopped parsley
- chopped mint
See recipe card for quantities.
Instructions
Pound the chicken
Cover a cutting board with parchment paper or plastic wrap and cover with another piece of parchment or plastic wrap. (you can also use a plastic zip bag).
Using the flat side of a mallet, heavy pan, or rolling pin, pound the chicken breast using short strokes starting with the thickest part of the chicken working your way toward the edge. Flip the breast and repeat. Continue pounding until the chicken breast is ½ to ¼ inch thick.
Season the chicken
In a small bowl mix together the lemon juice, zest, honey, and oil and whisk (affiliate link) to combine, set aside. Season both sides of the chicken breast with the spices and herbs. Place the seasoned chicken into a large plastic zip bag or baking dish. Whisk (affiliate link) the lemon/oil mixture once more and pour the mixture over the chicken, making sure all of the chicken gets coated.
Zip or cover and set aside to marinate 30 minutes to an hour or overnight in the fridge. If you marinate overnight, be sure to take the chicken out of the fridge at least 30 minutes before grilling.
Marinate the chicken
Place the seasoned chicken into a large plastic zip bag or baking dish. Give the lemon/oil mixture a whisk (affiliate link) and pour the mixture over the chicken, making sure all of the chicken gets coated.
Zip or cover and set aside to marinate 30 minutes to an hour or overnight in the fridge. If you marinate overnight, be sure to take the chicken out of the fridge at least 30 minutes before grilling.
Grill the chicken
Heat the grill pan on medium-high heat. When the grill pan is hot, brush a bit of oil on the pan, making sure to coat the entire pan with oil. Add the chicken breast to the grill pan and cook for 4-5 minutes on the first side without moving, until the underside develops dark grill marks. Flip the chicken using a pair of tongs or a fork and cook the other side for another 4-5 minutes. (To make sure your chicken is safe to eat, use a thermometer to check the internal temperature reaches 165 degrees.). Remove from pan and allow chicken to rest and cool a bit before slicing.
Cook the farro
While the chicken is marinating, prepare the farro according to the package directions.
Make the dressing
Place all of the dressing ingredients in a glass jar, place the lid on the jar and shake until ingredients are well combined. Or you can place in a small bowl and whisk (affiliate link) to combine.
Prep the vegetables
Slice the tomatoes in half, slice the cucumber in half lengthwise and then slice the halved cucumber, slice the red onion, and slice the olives in half.
Season the chickpeas
Open the can of chickpeas, rinse and drain well. Place chickpeas in a bowl and sprinkle with the sumac, Aleppo pepper flakes, and sea salt. Toss to coat evenly.
Start assembling the grain bowl
You should have enough ingredients to make four grain bowls. Place the arugula on one side of the bowl and the farro on the opposite side. Place slices of grilled chicken, chickpeas, sliced vegetables, and feta cheese over the farro and arugula. Drizzle with the dressing and garnish with chopped parsley and mint.
Add toppings to your grain bowl
Place slices of grilled chicken, seasoned chickpeas, sliced olives, sliced tomatoes, sliced cucumbers, diced red onions and feta cheese over the farro and arugula. Drizzle with the dressing and if you like chop a bit more parsley and mint to garnish the top of salad.
Recipe Top Tip
Cook your grain and protein in advance. When ready to serve, reheat or serve at room temperature.
How To Serve Your Grain Bowl
Serve your Mediterranean grain bowl with farro and grilled chicken with a side of pita chips or pita bread. If you like you can chop a bit more parsley and mint to garnish the top of the salad.
Get Free Recipe Updates!
Global Variations for Grain Bowls
Grain bowls can be adapted to reflect flavors and ingredients from various global cuisines. Here are some popular global variations:
Asian-Inspired
Grain: Brown rice, jasmine rice, or sushi rice.
Protein: Grilled chicken, tofu, tempeh, or shrimp.
Vegetables: Edamame, bok choy, shredded carrots, cucumbers, and sautéed mushrooms.
Sauce: Soy sauce, hoisin sauce, or sesame-ginger dressing.
Toppings: Sesame seeds, seaweed strips, green onions, and pickled ginger.
African-Inspired
Grain: Couscous, millet, or sorghum.
Protein: Grilled chicken, lamb, chickpeas, or lentils.
Vegetables: Roasted sweet potatoes, tomatoes, carrots, and kale.
Toppings: Dukkah (spice and nut mix), chopped peanuts, raisins, and fresh cilantro.
Sauce/Dressing: Harissa, peanut sauce, or a citrusy vinaigrette.
Mexican-Inspired
Grain: Quinoa, brown rice, or a blend of ancient grains.
Protein: Black beans, grilled chicken, carne asada, or grilled shrimp.
Vegetables: Corn, avocado, cherry tomatoes, bell peppers, and red onion.
Sauce: Salsa, guacamole, or a lime-cilantro dressing.
Toppings: Fresh cilantro, crumbled queso fresco, jalapeños, and tortilla strips.
Indian-Inspired
Grain: Basmati rice, quinoa, or spiced brown rice.
Protein: Paneer, chickpeas, lentils (dal), or grilled chicken tikka.
Vegetables: Roasted cauliflower, sautéed spinach, carrots, and peas.
Sauce: Raita (yogurt sauce), curry sauce, or tamarind chutney.
Toppings: Fresh cilantro, toasted cashews, and pickled red onions.
Italian-Inspired
Grain: Farro, orzo, or barley.
Protein: Grilled chicken, cannellini beans, or prosciutto.
Vegetables: Cherry tomatoes, arugula, roasted red peppers, and artichoke hearts.
Sauce: Pesto, balsamic glaze, or a simple olive oil and lemon dressing.
Toppings: Parmesan cheese, fresh basil, and toasted pine nuts.
How To Store Leftovers
Store all of the components separately in airtight containers in your fridge. Eat with in 2-3 days.
FAQ
Grain bowls can be very healthy if they include a balance of complex carbs, lean proteins, healthy fats, and plenty of vegetables. However, adjust the ingredients to meet your dietary needs, whether you’re focusing on low-carb, high-protein, or plant-based diets.
Yes, grain bowls are great for meal prep. Cook grains and proteins in advance, chop vegetables, and store everything separately in the fridge. You can assemble bowls just before eating to keep ingredients fresh and maintain texture. Or you can layer them keeping wet ingredients like juicy vegetables separate until you are ready to eat. Add dressing and sauces right before serving.
Mediterranean Grain Bowl with Farro and Grilled Chicken
This Mediterranean Grain Bowl with Farro and Grilled Chicken is a hearty dish that combines the nutty flavor of farro with the succulent taste of grilled chicken, marinated in a honey sauce for a subtle sweetness.
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- Yield: 4
- Category: Salads, Easy Dinners
- Cuisine: Mediterranean
Ingredients
2 boneless chicken breast
1 ½ teaspoons sumac
1 ½ teaspoons Aleppo pepper flakes
juice from 1 lemon, about 2 tablespoons
1 teaspoon lemon zest
2 tablespoons citrus honey
1 tablespoon olive oil
½ teaspoon fine sea salt
½ teaspoon cracked black pepper
1 cup uncooked farro
1 5 0z. package of fresh arugula
½ medium red onion
1 pint cherry tomatoes
½ cup Kalamata olives
1 English cucumber
1 15 oz. can chickpeas
⅔ cup crumbled feta
Yogurt Dressing
⅓ cup extra virgin olive oil
juice of one lemon, about 2 tablespoons
1 teaspoon lemon zest
¼ cup Greek yogurt
2 tablespoons citrus honey
1 teaspoon fresh chopped flat leaf parsley
1 teaspoon fresh chopped mint
Instructions
Pound and season the chicken: In a small bowl mix together the lemon juice, zest, honey, and oil and whisk (affiliate link) to combine, set aside. Cover a cutting board with parchment paper or plastic wrap and cover with another piece of parchment or plastic wrap. (you can also use a plastic zip bag).
Using the flat side of a mallet, heavy pan, or rolling pin, pound the chicken breast using short strokes starting with the thickest part of the chicken working your way toward the edge. Flip the breast and repeat. Continue pounding until the chicken breast is ½ to ¼ inch thick.
Place the chicken breast on a flat surface and season both sides with 1 teaspoon each of the spices and all of the oregano. Place the seasoned chicken into a large plastic zip bag or baking dish. Whisk (affiliate link) the lemon/oil mixture once more and pour the mixture over the chicken, making sure all of the chicken gets coated. Zip or cover and set aside to marinate 30 minutes to an hour or overnight in the fridge. If you marinate overnight, be sure to take the chicken out of the fridge at least 30 minutes before grilling.
Grill the chicken: Heat the grill pan on medium-high heat. When the grill pan is hot, brush a bit of oil on the pan, making sure to coat the entire pan with oil. Add the chicken breast to the grill pan and cook for 4-5 minutes on the first side without moving, until the underside develops dark grill marks. Flip the chicken using a pair of tongs or a fork and cook the other side for another 4-5 minutes. (To make sure your chicken is safe to eat, use a thermometer to check the internal temperature reaches 165 degrees.). Remove from pan and allow chicken to rest and cool a bit before slicing.
Cook the farro: While the chicken is marinating, prepare the farro according to the package directions.
Make the dressing: Place all of the dressing ingredients in a glass jar, place the lid on the jar and shake until ingredients are well combined.
Prepare the vegetables: Slice the tomatoes in half, slice the cucumber in half lengthwise and then slice the halved cucumber, slice the red onion, and slice the olives in half.
Season the chickpeas: Open the can of chickpeas, rinse and drain well. Transfer to a small bowl, sprinkle the remaining sumac and Aleppo pepper flakes and a pinch of salt, toss to coat evenly.
Assemble the grain bowl: You should have enough ingredients to make two grain bowls. Place the arugula on one side of the bowl and the farro on the opposite side. Place slices of grilled chicken, chickpeas, sliced vegetables, and feta cheese over the farro and arugula. Drizzle with the dressing and chop a bit more parsley and mint for garnishing the top of the salad. Serve your grain bowl with a side of pita chips.
Notes
- If you can’t find Aleppo pepper flakes you can use red pepper flakes instead.
- Farro can be switched with other grains like quinoa, bulgur, barley, couscous, or brown rice.
- You sub regular honey for citrus honey if you do not have citrus honey.
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