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–+ servings
blue bowl full of vegetables, olives, grains, chickpeas, and chicken
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Mediterranean Grain Bowl for One

This tangy Mediterranean grain bowl for one is ready in 20 minutes. It's full of lots of pantry ingredients, most of which can be swapped for what you already have. Use this recipe, especially the dressing, and adjust to use what you have.
Course Lunch, Main Course
Cuisine American, Greek, Mediterranean
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 1 serving
Author Rebecca Clyde MS, RDN

Equipment

  • Medium Saucepan
  • Measuring cups, spoons
  • cutting board
  • knife
  • Jar with lid
  • skillet
  • spoon
  • tongs

Ingredients

Dressing (cut in ½ if not making chicken)

  • 3 Tablespoons olive oil
  • 2 Tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1 teaspoon pepperoncini juice (optional)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon Dijon

Salad

  • ⅓ cup water
  • pinch kosher salt
  • ¼ cup farro uncooked
  • 1 cup sliced cucumber English or Persian
  • 2-3 ounces chicken (optional)
  • ½ cup chickpeas drained, rinsed
  • large handful arugula
  • ⅓ cup cherry or grape tomatoes sliced
  • 2 Tablespoon Kalamata olives sliced
  • 2 Tablespoons feta large crumbles
  • 1 Tablespoon pepperoncinis
  • lemon wedge (optional)

Instructions

Farro

  • Bring ⅓ cup water to a boil, add ¼ cup farro and a pinch of salt. Cover, simmer for 15-20+ minutes, or until tender. Check water level while cooking. Add more if needed, you can easily drain extra after cooking.

Make Dressing

  • Add 3 Tablespoons olive oil, 2 Tablespoons red wine vinegar, 1 teaspoon oregano, 1 teaspoon pepperonini juice (optional), ¼ teaspoon kosher salt, and ¼ teaspoon Dijon to a jar. Screw on lid, shake vigorously.
    You can also whisk together these ingredients in a bowl. But a jar is nice, because you can store any leftover dressing in it.

Chicken

  • Add about 1 Tablespoon of dressing to chicken. Cook in a skillet over medium heat for about 5 minutes per side. Until center is 160-165 degrees F. Set aside.

Salad

  • Assemble grain bowl: Add a large handful of arugula, cooked farro, ½ cup drained chickpeas, sliced chicken, tomatoes, 2 Tablespoons kalamata olives, 2 Tablespoons crumbled feta, and 1 Tablespoon sliced pepperoncinis. Add desired amount of dressing. Squeeze lemon over salad, if desired.

Video

Notes

    • Swap the grains for what you have on hand: rice, bulgur, quinoa, etc work well in this salad.
    • Swap the protein for whatever you have: chicken, marinated tofu, shrimp, lentils, etc
    • Swap the vegetables for whatever you have: zucchini, beets, avocado, carrot, etc.
    • Since we're cooking a small amount of farro-check water level while cooking. Add more if needed, you can easily drain extra after cooking. Make extra for leftovers, if desired.
    • Chickpeas= garbanzo beans. They're the same
    • If you're planning this bowl ahead of time, you can marinate the chicken in the dressing, then cook it.
    • You don't need to marinate the cucumbers in the dressing, but it makes them more flavorful.
    • Other great add-ins: hummus, tzatziki (here's a recipe) sunflower seeds, nuts, red pepper flakes, lemon, etc