Spelt Grain Bowl with Chickpeas & Feta
This vibrant Spelt Grain Bowl with Chickpeas and Feta is a high-protein, balanced meal perfect for a quick lunch or dinner, requiring no cooking if you have pre-cooked spelt on hand. It combines hearty grains with fresh vegetables, savory feta, and a zesty lemon-herb dressing for a satisfying and flavorful experience.
For 1 serving
Prepare Vegetables: Halve the cherry tomatoes, dice the cucumber, finely dice the red onion, and chop the fresh parsley.
Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and freshly ground black pepper until well combined.
Combine Base Ingredients: In a large mixing bowl, add the chilled cooked spelt, rinsed and drained chickpeas, halved cherry tomatoes, diced cucumber, and finely diced red onion.
Add Herbs and Feta: Gently fold in the chopped fresh parsley and crumbled feta cheese into the bowl with the other ingredients.
Dress the Bowl: Pour the prepared lemon-herb dressing over the ingredients in the large bowl.
Toss to Combine: Gently toss all the ingredients until everything is evenly coated with the dressing.
Serve Immediately: Transfer the grain bowl to a serving dish and enjoy immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Batch Prep Spelt: Cook a larger batch of spelt at the beginning of the week and store it in the refrigerator for quick assembly of this bowl and other meals.
- 2Customize Your Veggies: Feel free to add other quick-prep vegetables like chopped bell peppers, shredded carrots, or spinach for added nutrition and variety.
- 3Enhance the Dressing: For an extra layer of flavor, add a pinch of red pepper flakes for a subtle kick or a teaspoon of Dijon mustard to the dressing for emulsification and tang.
- 4Texture Contrast: Toast a few tablespoons of pine nuts or sunflower seeds and sprinkle them over the bowl just before serving for an added crunch.
Adapt it for your goals.
Protein
Add grilled chicken, pan-seared shrimp, or hard-boiled eggs for an even more substantial meal.
GrainGrain
Substitute spelt with other hearty grains like farro, quinoa, or brown rice for a different texture and nutritional profile.
FlavorFlavor
Incorporate Kalamata olives, sun-dried tomatoes, or roasted red peppers for a deeper Mediterranean flavor profile.
Why this is on our healthy list.
Digestive Health
Spelt and chickpeas are excellent sources of dietary fiber, promoting healthy digestion, satiety, and stable blood sugar levels.
Plant-Based Protein
Chickpeas provide a significant amount of plant-based protein, crucial for muscle repair, growth, and keeping you feeling full and satisfied.
Overall Well-being
Packed with fresh vegetables, this bowl delivers a wide array of vitamins, minerals, and antioxidants essential for immune function and overall health.
Frequently asked questions
Yes, you can prep the spelt, chop the vegetables, and make the dressing in advance. Store them separately and combine just before serving to prevent the ingredients from getting soggy, especially the feta and fresh herbs.
