Description
Lentil Mediterranean prep bowls are an excellent meal prep solution that combines nutritious lentils, wholesome grains, creamy hummus, and zesty pickled onions for a satisfying, flavorful, and well-balanced meal. Perfect for busy days, these bowls are rich in plant-based protein, fiber, and healthy fats while offering a range of textures and Mediterranean-inspired flavors. They can be customized to suit your taste and dietary preferences, and they’re ideal for make-ahead meal prep.
Ingredients
For Pickled Onions:
1 medium red onion
3/4 cup water
1/2 cup apple cider vinegar or white vinegar
1 tablespoon maple syrup or organic cane sugar
1 1/2 teaspoons fine sea salt
1/4 to 1/2 teaspoon red pepper flakes (optional)
1/2 teaspoon whole peppercorns (optional)
For Creamy Mediterranean Lentils:
1 tablespoon olive oil
1 teaspoon cumin seeds
6 garlic cloves, minced
2 2/3 to 2 3/4 cups vegetable broth
1 cup French green lentils
Kosher salt or sea salt to taste
Freshly cracked black pepper to taste
2 tablespoons tahini
2 to 3 teaspoons soy sauce
For Farro:
1 cup farro
2 1/2 cups water
Kosher salt or sea salt
2 bay leaves (optional)
Freshly cracked black pepper (optional)
2 garlic cloves, sliced in half (optional)
For Classic Hummus:
1 can chickpeas or 1 3/4 cups cooked chickpeas
1/3 cup tahini
1 medium lemon, juiced
2 garlic cloves, chopped
1/2 to 1 teaspoon ground cumin
1 teaspoon kosher salt, plus more to taste
Freshly cracked black pepper to taste
4 to 6 tablespoons ice water
For serving: extra virgin olive oil, chopped flat-leaf Italian parsley, paprika
Instructions
1. Pickled Onions:
2. Bring the water to a gentle boil. Slice the onion thinly and place the slices in a jar. Mix the hot water with the vinegar, maple syrup, salt, red pepper flakes, and peppercorns. Stir until dissolved. Pour the mixture over the onions. Cool for at least 30 minutes before use.
3.
4. Creamy Mediterranean Lentils:
5. Heat a frying pan or Dutch oven over medium heat and add the olive oil. Add garlic and cumin seeds and cook until fragrant. Pour in the broth and add the lentils. Bring to a boil then maintain a rapid simmer for 25 to 30 minutes until tender. Reduce the heat and stir in tahini and soy sauce. Season with salt and pepper.
6.
7. Farro:
8. Add water and salt to a saucepan and bring to a boil. Add farro and any seasonings and reduce to a simmer. Cook until al dente then drain and discard aromatics. Spread out to cool slightly.
9.
10. Classic Hummus:
11. Blend chickpeas in a food processor until thick and smooth. Add tahini, lemon juice, garlic, cumin, and salt. With the processor running, drizzle in ice water until creamy. Taste and adjust as needed. Transfer to a bowl and rest covered for 30 minutes. Top with olive oil, parsley, and paprika before serving.
Notes
If you do not have cumin seeds, use 1/2 to 3/4 teaspoon ground cumin.
For storage, keep each component of the dish separately in airtight containers to preserve freshness. The pickled onions will continue to develop flavor over time and can be stored for up to a week. The lentils and farro should stay fresh for up to 4-5 days. The hummus can also be kept in the fridge for 4-5 days. Reheat lentils and farro gently, but do not reheat the hummus to preserve its texture.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Mediterranean, Meal Prep
- Method: Stovetop, No Bake
- Cuisine: Mediterranean