Grain Bowl Soup Recipes

MEDITERRANEAN STYLE GRAIN BOWLS RECIPE WITH LENTILS AND CHICKPEAS

Mediterranean Style Grain Bowls Recipe with lentils and chickpeas image

Power Grain Bowls, prepared Mediterranean-style! Nutrition and protein-packed thanks to a good dose of lentils and chickpeas. The dressing is an absolute must!

Provided by The Mediterranean Dish

Categories Salad

Time 20m

Number Of Ingredients 19

Ingredients

Early Harvest extra virgin olive oil
Salt
1 zucchini squash, sliced into rounds
2 to 3 cups cooked farro (from 1 cup uncooked farro, prepared according to package)
2 cups cooked brown lentils or from canned lentils, drained and rinsed (see notes for lentil cooking instructions, if needed)
2 cups cooked chickpeas or from canned chickpeas, drained and rinsed
2 cups cherry tomatoes, halved
2 shallots, sliced
2 avocados, skin removed, pitted and sliced
1 cup fresh chopped parsley
Handful pitted kalamata olives
Sprinkle crumbled feta cheese, optional
1/3 cup Early Harvest Greek Extra Virgin Olive Oil
2 1/2 tbsp fresh lemon juice
1 garlic clove, minced
2 1/2 tsp quality Dijon mustard
Salt and pepper
1 tsp Za'atar spice
1/2 tsp ground Sumac

Steps:

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.
Add the dressing ingredients to a mason jar. Close the lid tightly, and give it a good shake. Set aside for now (but shake again before using).
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.
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.

Nutrition Facts : ServingSize 1 bowl, Calories 484 calories, Sugar 3.9 g, Sodium 169.6 mg, Fat 34.4 g, SaturatedFat 4.9 g, TransFat 0 g, Carbohydrate 40.5 g, Fiber 12.6 g, Protein 9.6 g, Cholesterol 0.3 mg

GRAIN BOWL SOUP

Grain Bowl Soup image

Like your favorite grain bowl in soup form, this warming, brothy dish is topped off with a bright and slightly sweet parsley-dill sauce.

Provided by Anna Stockwell

Categories Soup/Stew Mushroom Tomato Shallot Dill Parsley Lemon Juice Honey Stock Grains Barley Quinoa Rice Kale Garlic Healthy Winter Dinner Lunch

Yield 4 servings

Number Of Ingredients 14

Ingredients

1 lb. mixed wild mushrooms, cut into 1/4" slices
12 oz. mixed baby heirloom cherry tomatoes
2 shallots, thinly sliced
3/4 cup extra-virgin olive oil, divided
1 1/2 tsp. kosher salt, plus more
1/2 cup finely chopped dill (from about 2 bunches)
1/2 cup finely chopped parsley (from about 1 bunch)
1/4 cup fresh lemon juice
1 tsp. honey
1/4 tsp. crushed red pepper flakes
7 cups homemade beef or chicken bone stock or low-sodium bone broth
3 cups cooked grains, such as barley, quinoa, rice, farro, or spelt
1 large or 2 small bunches curly kale, stems removed, torn into pieces
4 garlic cloves, thinly sliced

Steps:

Arrange a rack in center of oven; preheat to 425°F. Toss mushrooms, tomatoes, shallots, 2 Tbsp. oil, and 1/2 tsp. salt on a rimmed baking sheet. Roast until mushrooms are golden brown and tomatoes are deflating, about 15 minutes.
Whisk dill, parsley, lemon juice, honey, red pepper flakes, 1/2 cup oil, and 1/2 tsp. salt in a medium bowl; set aside.
Meanwhile, bring stock to a boil in a large pot over medium-high heat. Add cooked grains and let simmer 5 minutes. Add mushroom mixture and let simmer 5 minutes more. Season with salt.
While soup cooks, toss kale, garlic and remaining 2 Tbsp. oil and 1/2 tsp. salt on same sheet you used to roast mushrooms, then arrange in a single layer. Roast until kale is wilted and crisped in places, about 4 minutes.
Divide soup among bowls. Top with kale mixture and herbed oil.

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