High-Protein Chickpea Grain Bowl with Feta & Tomatoes is fresh & flavorful. It contains farro, chickpeas, grape tomatoes, cucumber, avocado, feta cheese, & a lemon oregano dressing. These are very simple items and available easily in any store. This bowl has the feta cheese, so use a vegan feta alternative if you have an allergy or don’t consume dairy. This bowl stores in the fridge but not in the freezer, so it is not good for long-term meal prep. It is prepared in fifteen minutes, so it is perfect for lunch or dinner. High-Protein Chickpea Grain Bowl with Feta & Tomatoes is served with grilled chicken, roasted zucchini, hummus, and whole-grain pita.
STATS:
- Calories: 540 kcal
- Prep time: 15 minutes
- Serving size: 1
- Cook time: Nil
- Cuisine: Mediterranean
- Total time: 15 minutes
- Course: Lunch, Dinner
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Big mixing vessel
- Measuring spoons
- Small vessel
- Whisk
- Measuring cups
- Cutting board
- Serving vessel
- Knife
INGREDIENTS:
FOR THE DRESSING:
- â…› tsp. salt
- 2 tbsp. olive oil
- One tbsp. lemon juice
- 1 tsp. dried oregano
- One tbsp. red-wine vinegar
- ¼ tsp. ground black pepper
FOR THE GRAIN BOWL:
- 3 cups cooked farro
- 1 cup rinsed no-salt-added chickpeas
- 1 cup grape tomatoes
- 1 cup English cucumber
- 1 avocado
- 1 cup feta cheese crumbs
INGREDIENT NOTES:
FARRO:
- We have to utilize the cooked farro to make a hearty whole-grain base for the bowl. Add the cooked quinoa, bulgur, or brown rice instead if required.
CHICKPEAS:
- Add the chickpeas to include plant-based protein and fiber in the bowl. It will make the bowl satisfying and delicious. We have to use no-salt-added canned chickpeas and rinse them thoroughly before adding them.
FETA CHEESE:
- Add the feta cheese to include the creamy, tangy, and salty taste in the bowl. We have to crumble the feta just before assembling to add good taste and texture.
AVOCADO:
- Add the avocado to make the bowl creamy and include healthy fats. We have to utilize a ripe but firm avocado so the pieces hold their shape when mixed.
GRAPE TOMATOES:
- We have to utilize the juicy grape tomatoes to add sweetness and freshness to the bowl. Include the cherry tomatoes instead if required & make the quarter or halves.
ENGLISH CUCUMBER:
- Add the English cucumber to include a crisp and refreshing texture in the bowl. Add the regular cucumber instead if required.
OLIVE OIL:
- Utilize the extra-virgin olive oil to make the base of the dressing and add the fruity and rich taste to the bowl.
LEMON JUICE & RED-WINE VINEGAR:
- We have to utilize the lemon juice and red-wine vinegar to add a bright and tangy taste to the dressing.
OREGANO:
- Add the dried oregano to include the classic Mediterranean herb flavor in the bowl. It will nicely pair with the chickpeas, feta, tomatoes, and farro.
INSTRUCTIONS:
- Include the lemon juice, oregano, black pepper, olive oil, salt, and red wine vinegar in a small vessel and whisk them to combine.
- Add the farro to the big mixing vessel, then include the grape tomatoes, avocado, feta crumbs, cucumber, and chickpeas in it.
- Then add the dressing over the mixture, and mix all the items to coat with the dressing.
- Add the grain mixture in 4 bowls equally and serve the dish.
SERVING SUGGESTIONS:
PROTEIN:
- Grilled chicken
- Grilled shrimp
- Baked salmon
- Grilled tofu
BREAD:
- Whole-grain pita
- Garlic pita bread
- Whole-grain flatbread
- Sourdough bread
DIPS:
- Hummus
- Tzatziki
- Baba ganoush
- Whipped feta
VEGETABLES:
- Roasted zucchini
- Grilled eggplant
- Roasted bell peppers
- Steamed broccoli
TOPPINGS:
- Fresh parsley
- Fresh dill
- Kalamata olives
- Toasted pumpkin seeds
- Sunflower seeds
TIPS:
- Properly cool the farro, then assemble the dish so the vegetables will not lose their crisp.
- Wash the chickpeas properly to eliminate the additional sodium to improve the taste.
- You can serve the dish with grilled chicken, salmon, tofu, or shrimp to increase the protein.
- Add the chilled farro to make the dish more refreshing.
STORAGE INFORMATION:
FRIDGE:
- Add the dish to a closed vessel and store for three days. It is best to add all the items separately for the best texture.
FREEZER:
- It is not good to freeze this dish as the fresh vegetables will get watery.
FAQs:
Can we include more protein in the dish?
- Yes, we could easily boost the protein by including the extra chickpeas, vegetables, dressing, and farro.
Will we prepare the vegan version of the bowl?
- You will add the vegan feta or exclude it completely and include the extra chickpeas, seeds, or tofu for the protein.
What to utilize instead of feta cheese?
- You can utilize mozzarella cubes, dairy-free feta, & goat cheese instead for this purpose.
Is there any alternative to avocado?
- Yes, we would easily add sweet potatoes, cucumber, olives, and sesame seeds instead.
Will I add quinoa instead?
- Yes, you could add quinoa instead; it is a nice substitute and gluten-free as well.
NUTRITIONAL INFORMATION:
Calories: 540 kcal
Servings: 4
Net carbs: 52 g
Iron: 0.004 g
Serving size: 1
Total carbs: 64 g
Vitamin A: 0.15 g
Fiber: 12 g
Calcium: 0.30 g
Protein: 18 g
Sodium: 0.55 g
