Description
Lentil Mediterranean Prep Bowls are a make ahead meal that layers chewy farro, creamy Mediterranean lentils, classic hummus, and bright pickled onions into satisfying bowls. These bowls balance wholesome grains and protein rich lentils with tangy accents and smooth tahini infused hummus making them ideal for weekly lunches or quick dinners.
Ingredients
Pickled Onions Ingredients
1 medium red onion
3/4 cup water
1/2 cup apple cider vinegar or white vinegar or a mixture of both
1 tablespoon maple syrup or organic cane sugar
1 1/2 teaspoons fine sea salt
1/4 to 1/2 teaspoon red pepper flakes optional
1/2 teaspoon whole peppercorns optional
Creamy Mediterranean Lentils Ingredients
1 tablespoon olive oil
1 teaspoon cumin seeds or 1/2 to 3/4 teaspoon ground cumin
6 garlic cloves minced
2 2/3 to 2 3/4 cups vegetable broth
1 cup French green lentils
Kosher salt or sea salt to taste
Freshly cracked black pepper to taste
2 tablespoons tahini
2 to 3 teaspoons tamari adjusted to taste
Farro Ingredients
1 cup pearled or semi pearled farro or substitute quinoa millet or brown rice for gluten free option
2 1/2 cups water
Kosher salt to taste
2 bay leaves optional
Freshly cracked black pepper optional
2 garlic cloves sliced in half optional
Classic Hummus Ingredients
1 15 ounce can chickpeas or 1 3/4 cups cooked chickpeas
1/3 cup tahini
Juice of 1 medium lemon about 3 tablespoons
2 garlic cloves chopped
1/2 to 1 teaspoon ground cumin
1 teaspoon kosher salt plus more to taste
Freshly cracked black pepper to taste
4 to 6 tablespoons ice water
For serving extra virgin olive oil chopped flat leaf parsley paprika
Instructions
Pickled Onions Directions
Bring the water to a gentle boil. Slice the red onion very thin and place the slices in a large jar. Mix the hot water with apple cider vinegar maple syrup sea salt red pepper flakes and peppercorns until the sweetener dissolves. Pour the pickling liquid over the sliced onions and let cool to room temperature. Refrigerate for more developed flavor before using.
Creamy Mediterranean Lentils Directions
Heat a large deep frying pan or Dutch oven over medium heat and add olive oil. Add minced garlic and cumin seeds and cook while stirring until fragrant. Pour in the vegetable broth to deglaze the pan then add the French green lentils. Bring to a boil then reduce to a rapid simmer so the lentils cook evenly. Simmer until most of the liquid is absorbed and the lentils are tender yet hold their shape. Lower the heat and stir in tahini and tamari until fully incorporated. Taste and adjust salt and freshly cracked black pepper.
Farro Directions
Add water and a pinch of salt to a medium saucepan and bring to a boil. Add farro and aromatics such as bay leaves and garlic if using. Reduce to a simmer and cook until farro is tender yet chewy. Drain the farro and discard aromatics. Spread the cooked farro on a sheet tray to cool slightly so the grains stay separate and do not become mushy.
Classic Hummus Directions
Place the chickpeas in a food processor and blend until a thick paste forms scraping down the sides as needed. Add tahini lemon juice chopped garlic cumin and salt. With the motor running stream in ice water a little at a time until the hummus reaches a smooth creamy consistency. Taste and adjust lemon juice salt or garlic as needed. Transfer to a serving bowl drizzle with extra virgin olive oil and sprinkle parsley and paprika.
Assembly Directions
Layer bowls starting with a base of hummus then add a portion of cooked grains on top. Spoon creamy Mediterranean lentils alongside the grains. Add a handful of pickled onions for brightness. Finish with a drizzle of extra virgin olive oil and a sprinkle of chopped parsley and paprika. Keep pickled onions separate until serving for best texture and store components individually for meal prep.
Notes
If you do not have cumin seeds use ground cumin added later in cooking to avoid burning. French green lentils maintain shape better than red lentils which become mushy. Cool brine slightly before pouring over onions to keep them crisp. Allow grains to cool before refrigerating to prevent steam from softening hummus. Store components separately for best freshness and assemble bowls just before eating.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Meal Prep
- Method: Simmer Pickle Blend
- Cuisine: Mediterranean