Mediterranean Grain Bowl with Freekeh, Chickpeas & Za’atar
Mediterranean Grain Bowl with Freekeh, Chickpeas & Za’atar is a delightful and nutritious dish that combines ancient grains and fresh vegetables for a satisfying meal. Bursting with flavor from the za’atar spice blend, this vibrant bowl offers a perfect balance of textures, making it ideal for weeknight dinners or special gatherings. Quick to prepare and easy to customize, this recipe will transport your taste buds to the Mediterranean coast.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: Serves 4
- Category: Main
- Method: Boiling, Sautéing
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup freekeh
- 1 can (15 oz) chickpeas, rinsed and drained
- 2 tbsp za’atar spice blend
- 1 cup mixed fresh vegetables (bell peppers, cucumbers)
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
Instructions
- Prepare freekeh: Boil 2 cups of water in a saucepan. Add freekeh, reduce heat, cover, and simmer for 20-25 minutes until tender.
- Rinse chickpeas: Drain and rinse the canned chickpeas under cold water.
- Sauté veggies: Heat olive oil in a skillet over medium heat. Add chopped vegetables and sauté for about 5 minutes until tender.
- Combine ingredients: In a mixing bowl, mix cooked freekeh, sautéed veggies, and chickpeas. Sprinkle with za’atar and toss well.
- Dress: Drizzle with olive oil and lemon juice; toss again. Serve warm or chill before serving.
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 3g
- Sodium: 300mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg
Keywords: Customize by swapping freekeh for quinoa or bulgur. Add seasonal veggies or top with tahini sauce or feta cheese for extra flavor. Store leftovers in an airtight container for up to five days.