Addicting Mediterranean Grain Bowl with Freekeh and Roasted Chickpeas

Addicting Mediterranean Grain Bowl with Freekeh and Roasted Chickpeas

This healthy, flavor-packed Mediterranean grain bowl will quickly become a staple in your dinner rotation. Get the recipe now.

Being a food blogger, I clearly like to try out new recipes and experiment with different food combinations.

However, when I have guests over, the last thing I want to do is try out a brand new recipe.

As a result, I’m always on the lookout for go-to meals that are impressive enough flavor-wise, yet simple enough that I don’t become a ball of stress.

This Mediterranean grain bowl is one of those go-to recipes. In fact, for the past three months, I’ve made it every time we’ve had guests over and then a couple more times for lunches to bring to work.

Some may call it obsessed. And I’m okay with that.

After all, I dare you to take one spoonful piled high with juicy, roasted tomato, roasted chickpea, buttery freekeh, bright lemon juice and slightly melted feta and not fall in love.

For lunches I usually eat this as a lighter vegetarian meal.

However, for guests, I beef it up a bit with sautéed garlic shrimp or baked chicken drumsticks.

Whatever you decide to serve it with, my main recommendation is to keep the seasonings simple on the protein.

What You’ll Need to make these Mediterranean Grain Bowls

Ingredients for Mediterranean Grain Bowl with Freekeh and Roasted Chickpeas
  • Uncooked cracked freekeh
  • Vegetable Broth (I used low-sodium, but you could also just use water)
  • Zucchini
  • Cherry Tomatoes
  • Chickpeas
  • Olive Oil
  • Salt and Pepper
  • Feta Cheese
  • Lemon Juice

What is Freekeh?

Uncooked cracked freekeh in a measuring cup

For the full low-down, be sure to check out my guide on freekeh.

Briefly, freekeh is a traditional Middle Eastern whole grain that’s made from toasted wheat.

Packed with more fiber and protein than quinoa or brown rice, it’s important to not that it isn’t gluten-free.

So for anyone with Celiac disease, be sure to use a different whole grain, such as quinoa or amaranth.

Mediterranean Bowl Ingredient Substitutions

The beauty of grain salads is how easily adaptable they are.

Vegan? Simply leave out the feta cheese.

Don’t like tomatoes or zucchini? Any vegetables will work. However, the cooking time may be longer depending on which kinds you choose. Personally, I think broccoli or eggplant would be tasty additions.

Want to add more greens? Sautéed spinach or kale could be stirred in at the end.

Don’t like chickpeas? Marcona almonds would be a great way to get a similar texture as well as extra protein and healthy fats.

What are your favorite ingredient combinations for grain salads?

I’d love to hear your ideas in the comments below or tag me @TheHealthyToast_RD on Instagram!

Step By Step Instructions

Step 1: Preheat Oven

Preheat oven to 375oF and cover a large baking sheet with parchment paper.

Step 2: Prepare Vegetables and Chickpeas

Chop vegetables and drain, rinse, and dry chickpeas.

Place vegetables and chickpeas in a large mixing bowl and toss with olive oil, salt and pepper.

Step 3: Roast Vegetables

Place vegetables and chickpeas in an even layer on prepared baking sheet. Roast for 20-25 minutes, or until vegetables are soft and chickpeas are slightly crispy.

Step 4: Cook Freekeh

While vegetables are cooking, place freekeh and broth in a medium-sized pot. Bring to a boil over high heat. Once boiling, cover and reduce heat to a simmer. Cook for 15-20 minutes, or until soft, but still chewy.

Bowl of cooked freekeh

Step 5: Combine Ingredients and Serve

Combine cooked freekeh, roasted vegetables, and cooked chickpeas in a large bowl.

Add diced feta and lemon juice, stirring well to combine. Serve immediately or store in fridge for at least 3 hours for a chilled grain salad. Leftovers keep in fridge for up to 6 days.

Bowl of roasted chickpeas and vegetables

More vegetarian grain bowl recipes

Mediterranean Grain Bowl with Freekeh and Roasted Chickpeas

Mediterranean Freekeh Salad with Roasted Chickpeas

This healthy, flavor-packed Mediterranean Freekeh Salad will quickly become a staple in your dinner rotation. Option to serve as a light vegetarian entree or along with fish or chicken.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course, Side Dish
Cuisine: Mediterranean
Keyword: Freekeh Salad, Whole Grain Salad
Servings: 4 as an entree
Calories: 384kcal
Author: Kelli

Ingredients

  • 1 cup cracked freekeh uncooked
  • 2 ½ cups low-sodium vegetable broth or water
  • 2 medium zucchini sliced
  • ½ pint cherry tomatoes halved
  • 1 can chickpeas drained, rinsed, and patted dry
  • 2 tablespoons olive oil
  • Salt and pepper
  • 3 ounces feta crumbled or diced
  • Juice of 1 lemon

Instructions

  • Preheat oven to 375oF and cover a large baking sheet with parchment paper.
  • Meanwhile, place zucchini, tomatoes, and chickpeas in a large mixing bowl. Toss with olive oil, salt and pepper, then pour onto prepared baking sheet. Arrange vegetables and chickpeas in an even layer and then roast for 20-25 minutes, or until soft.
  • While vegetables are cooking, place freekeh and broth in a medium-sized pot. Bring to a boil over high heat. Once boiling, cover and reduce heat to a simmer. Cook for 15-20 minutes, or until soft, but still chewy.
  • Combine cooked freekeh, roasted vegetables, and cooked chickpeas in a large bowl. Add diced feta and lemon juice, stirring well to combine. Serve immediately or store in fridge for at least 3 hours for a chilled grain salad. Leftovers keep in fridge for up to 6 days.

Notes

Nutrition for 1/4 of recipe: 384 calories, 14 g fat (4 g saturated fat), 49 g carbohydrate, 9 g fiber, 9 g sugar, 16 g protein
Mediterranean Freekeh Salad with Roasted Chickpeas and Feta Pinterest Image


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About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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