Mediterranean Grain Bowl

by Tikofoods
4 Servings
25 min

Looking for an easy, delicious, and filling prep ahead meal? This Mediterranean grain bowl is your answer! I love making grain bowls because they are so easy to make and prep ahead. There are so many varieties but the flavors in todays bowl are Mediterranean inspired, using simple ingredients like cauliflower, roasted red pepper, and tahini sauce. All you need for a grain bowl or grain salad is your choice of grains, veggies, and sauce/dressing.

The recipe below is dairy free and meat free, but feta cheese and/or chicken are also delicious additions to the meal! Another optional addition is toasted pine nuts or slivered almonds - so yummy.

Head on over to my Instagram @tikofoods for more meal prep ideas!

Recipe details
  • 4  Servings
  • Prep time: 5 Minutes Cook time: 20 Minutes Total time: 25 min
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For the grains & veggies
  • 1 head of cauliflower
  • 1 red pepper
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp sumac
  • 1 cup of barley or other grain
  • 1 cup of leafy greens (spring mix, arugula, etc)
  • fresh parsley to garnish
For the dressing
  • 1 cup of hummus
  • 1 cup of tahini
  • 1 lemon
  • 1 minced garlic clove
  • 1 tsp salt
  • 1 tbsp honey or maple syrup
  • 1-2 cups cold water
For the grains & veggies
Cut 1 head of cauliflower into florets
Drizzle florets and 1 whole red pepper with olive oil then season with salt & sumac
Air fry at 380 F for approximately 10 - 15 minutes. The skin of the red pepper should be easy to peel off, if not give it some more time in the air fryer.
Peel the skin off and slice the red pepper into strips
While cooking the veggies, add 1 cup of grains (barley, farro, rice, etc) to a pot and cook as per label instructions
Plate the bowl by adding grains, leafy greens, and roasted veggies
Garnish with fresh parsley and drizzle with sauce
For the dressing
Combine hummus, tahini, juice from 1/2 lemon, minced garlic, salt, and honey or syrup
Slowly add cold water and mix until you reach desired consistency
Adjust according to taste if needed
  • If you don't have an air fryer you can roast cauliflower and red pepper in the oven
  • Alterna
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