Spelt Grain Bowl with Chickpeas & Feta

Name: Spelt Grain Bowl with Chickpeas & Feta
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 1 cup spelt grain (rinsed); 3 cup water (for boiling spelt); 1 pinch salt (for boiling spelt); 0.5 cup chickpeas (dried, soaked overnight and drained); 2 tbsp olive oil (divided); 1 pinch cumin powder; 1 pinch smoked paprika; 1 pcs cucumber (medium, diced); 2 pcs tomato (medium, deseeded and diced); 0.5 pcs red onion (small, finely chopped); 100 g feta cheese (crumbled); 0.25 cup kalamata olives (pitted and halved); 2 tbsp lemon juice (freshly squeezed); 3 tbsp parsley (fresh, roughly chopped); 1 pinch black pepper (freshly ground, for serving)

RATING

0.0/5

TASTE SCORE

8/10

A hearty, nutty spelt grain bowl loaded with spiced chickpeas, fresh crunchy vegetables, and creamy feta cheese. This Mediterranean-inspired bowl comes together easily and works beautifully for a healthy lunch or a light, satisfying dinner.

PREP

15m

COOK

30m

SERVES

1 CUP

420 cal

SERVINGS

METHOD · 7 STEPS

prep · ~30 min
Cook the spelt grains.
1.Bring 3 cups of water to a boil in a saucepan.
2.Add rinsed spelt grain and a pinch of salt.
3.Reduce heat to a gentle simmer, cover, and cook until tender but still chewy (25-30 minutes).
4.Drain any excess water and set aside to cool slightly.
TIPSpelt should retain a pleasant bite; avoid overcooking until mushy.
prep · ~3 min
Preheat the oven and prepare the chickpeas.
1.Preheat the oven to 400°F (200°C).
2.Spread the soaked and drained chickpeas on a clean kitchen towel and pat them thoroughly dry.
3.Toss the chickpeas with 1 tablespoon of olive oil, cumin powder, smoked paprika, and a pinch of salt on a baking sheet.
TIPThe drier the chickpeas, the crispier they will become in the oven.
roast · ~25 min
Roast the chickpeas until crispy.
Roast the seasoned chickpeas in the preheated oven for 20-25 minutes, shaking the pan halfway through, until golden brown and crispy on the outside.
mix
Prepare the fresh salad base.
In a large mixing bowl, combine the cooked and slightly cooled spelt grains, diced cucumber, diced tomato, chopped red onion, and halved kalamata olives.
mix
Dress the grain bowl.
Drizzle the remaining 1 tablespoon of olive oil and the freshly squeezed lemon juice over the spelt and vegetable mixture. Add the chopped parsley and toss gently until everything is evenly coated.
TIPToss while the spelt is still slightly warm to help it absorb the dressing better.
assemble
Assemble the bowls by layering the toppings.
1.Divide the dressed spelt and vegetable mixture among four serving bowls.
2.Top each bowl generously with the crispy roasted chickpeas.
3.Sprinkle the crumbled feta cheese evenly over each serving.
serve
Finish with black pepper and serve.
Grind a pinch of black pepper over each bowl and serve immediately while the chickpeas are still warm and crisp.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Thoroughly dry the soaked chickpeas with a towel before roasting to maximize crunch.
2
Cook spelt until tender but still chewy; taste a few grains to judge doneness.
3
Toss the spelt with dressing while it is still slightly warm so it absorbs more flavor.
4
Make the spelt and chopped veggies up to a day ahead; keep dressing and chickpeas separate until serving.
5
Deseed the tomatoes to prevent the grain bowl from becoming watery and soggy.
6
For extra crispness, roast chickpeas on the top oven rack and avoid overcrowding the pan.

RECIPE VARIATIONS

Adapt it for your goals.

Vegan

Replace feta cheese with a crumbled firm tofu dressed in lemon and nutritional yeast, or use a plant-based feta alternative, to keep the bowl fully plant-based.

High Protein

High-Protein

Double the chickpeas or add a handful of roasted almonds or pumpkin seeds to boost protein and crunch without changing the Mediterranean flavor profile.

Gluten Free

Gluten-Free

Substitute spelt with quinoa or brown rice (both gluten-free) and cook according to their package directions for a bowl that works for gluten-sensitive diets.

Low Oil

Low-Oil

Roast the chickpeas without oil using a pinch of salt and spices, and reduce the dressing olive oil to 1 teaspoon mixed with extra lemon juice and a splash of water.

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