Mediterranean Power Bowls are filled with veggies, farro, roasted chickpeas, and feta. Topped with a smoky roasted red pepper sauce, these bowls are perfect for meal prep or weeknight dinners.
Healthy Mediterranean Power Bowls:
These bowls are loaded with fiber and hearty grains to create the ultimate bowl of bliss. A go-to recipe for meal prep lunches, they will keep you full and energized. Chickpeas add a hearty dose of plant protein, plus extra fiber to complement the veggies. Feel free to use whichever veggies you have or hand or that are in season. I love a mix of cherry tomatoes, red onion, olives, and cucumber for crunch.
The chickpeas add the perfect crunch, which take the place of croutons. And, as a bonus, you should have plenty leftover for mid-afternoon snacks. Topped with the most vibrant, flavorful red pepper sauce, these bowls will become a weekday staple.
Health Benefits of the Mediterranean Diet:
If there was one type of cuisine I had to eat every day for the rest of my life, it would definitely be Mediterranean. This way of eating is rooted in variety, flavor, and fresh ingredients. Fruits, veggies, whole grains, olive oil, legumes, herbs, and nuts are at core of most meals, and enjoyed frequently. In addition, fish and poultry are encouraged at least a twice-a-week. Red meat, dairy, and eggs are consumed less often, though still enjoyed in moderation. And, perhaps one of my favorite attributes of the diet, is that wine is present at most meals. In fact, if the typical American ate a traditional
Some statistics suggest that a Mediterranean diet could lower heart disease and stroke risk by about 30 to 40 percent. So, not only is it crazy healthy, but it’s also crazy delicious. Which makes me wonder, what’s NOT to love?
How to Make Roasted Red Pepper Sauce:
The beauty of this roasted red pepper sauce is that you can use it in so many different ways. It’s great as a pasta sauce, marinade or even salad dressing. And, if you tire of the smoky flavor, you can substitute the smoked paprika for cayenne pepper or red pepper flakes. Or, simply leave it out and enjoy the natural sweetness of the red peppers.
Feel free to double the recipe and keep extra on hand throughout the week. It’s a great goes-with-everything sauce to bring grain bowls and salads to life.
If you give this recipe a try, be sure to tag #dishingouthealth so I can see your beautiful creations!
More Healthy Mediterranean Recipes to Try:
- **Roasted Garlic Chickpeas**
- 1 (16-oz.) can chickpeas, drained and rinsed
- 1 tbsp olive oil
- 2 tsp garlic power
- 1 tsp cumin
- Salt and black pepper to taste
- **Smoky Red Pepper Sauce**
- 1 (12-oz.) jar roasted red peppers, drained
- 2 Tbsp olive oil
- ½ tsp garlic powder
- ½ tsp smoked paprika
- Salt and black pepper to taste
- 1 cup dry farro
- 4 cups fresh arugula
- 1 medium-sized cucumber, diced
- 1 red bell pepper, thinly sliced
- ⅓ red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ cup feta cheese
- ⅓ cup whole kalamata olives
- ⅓ cup fresh parsley, finely chopped
- Juice of 1 lemon
- Extra virgin olive oil for drizzle
- Preheat oven to 425° F and line a rimmed baking sheet with foil. Toss chickpeas in olive oil, cumin, garlic powder, salt and pepper. Spread out evenly on baking sheet and bake for 35 to 40 minutes, tossing once half-way through.
- Meanwhile, cook farro according to package instructions. Set aside.
- Prepare roasted red pepper sauce by adding all sauce ingredients in a blender or food processor. Blend until smooth.
- Prepare bowls by placing a bed of arugula at the bottom of a bowl. Add one third of cooked farro into bowl followed by cucumber, bell pepper, tomatoes, red onion and olives. Top evenly with feta, and squeeze lemon juice over veggies. Top with red pepper sauce and garnish with parsley and a drizzle of olive oil.
These bowls are best when consumed fresh.