Mediterranean Grain Bowl with Lemon-Herb Dressing
Farro, roasted veggies, and a lemon-herb dressing come together in a hearty, low-sodium lunch bowl.
Sodium note
Rinsing the canned chickpeas well and skipping feta keeps this bowl squarely in low-sodium territory without losing flavor.
Ingredients
- 1 cup uncooked farro, rinsed
- 2 cups unsalted vegetable broth
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1 small red onion, sliced thin
- 2 tablespoons olive oil, divided
- 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 3 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled unsalted feta or a squeeze more lemon
- Black pepper to taste
Method
- 1
Preheat the oven to 425°F. Toss zucchini, bell pepper, and red onion with 1 tablespoon olive oil and smoked paprika; spread on a sheet pan and roast for 18-20 minutes, stirring once, until edges char slightly.
- 2
Meanwhile, bring the unsalted vegetable broth to a boil in a saucepan, add the farro, reduce heat, and simmer covered for about 20 minutes until tender but chewy. Drain any excess liquid.
- 3
Whisk together the remaining 1 tablespoon olive oil, lemon juice, garlic, and oregano to make the dressing.
- 4
In a large bowl, toss the warm farro with half the dressing.
- 5
Divide farro among bowls, top with roasted vegetables, chickpeas, parsley, and a scattering of feta if using.
- 6
Drizzle with remaining dressing and finish with a generous crack of black pepper.
Nutrition (estimated, per serving)
- Calories
- 360
- Protein
- 12 g
- Carbs
- 52 g
- Fat
- 12 g
- Sodium
- 95 mg per bowl
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Swap farro for quinoa for a gluten-free version that cooks in about 15 minutes.
- Use canned no-salt-added white beans in place of chickpeas for a creamier texture.
- Fresh oregano can replace dried; use about three times the amount called for.
Tips
- Cook a double batch of farro on Sunday so this bowl comes together in 10 minutes on a busy weekday.
- No farro on hand? Quinoa or brown rice both work well and cook in about the same time or less.
- For extra brightness, add lemon zest to the dressing along with the juice.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
