Mediterranean Beans & Greens Grain Bowls

August is National Wellness Month, and what better way to focus on health than taking a trip to the Med?! If you can’t head to Greece or Italy; however, you can bring the flavors and benefits of the diet to your own kitchen with these “mix and match” grain bowls.  Whether you choose farro or bulgur, feta or Parmesan, these make for a hearty and plant protein-packed meal that’s high in fiber, phytonutrients, and flavor.  Whichever way you make them, you will reap the benefits of the Mediterranean diet with these grain bowls that include the foundation of a longevity diet: beans and greens! Tie them all together with some extra virgin olive oil and fresh citrus and herbs for a delicious, flavorful, and feel-good meal that supports wellness!

Active Prep Time: 20 mins ∙ Cook Time: 30 mins ∙ Serves: 2

INGREDIENTS

1/2 cup farro or bulgur wheat

1 cup vegetable stock

1 shallot, diced

2 teaspoons extra-virgin olive oil

1 cup green beans, cut in 2-inch lengths

1 cup cooked cannellini beans or chickpeas, drained

3 packed cups chopped kale or fresh spinach

3/4 cup cherry tomatoes, halved

1 tablespoon capers or 2 tablespoons sliced kalamata olives

1 tablespoon chopped fresh basil or dill

Salt and pepper

2 tablespoons shaved Parmesan cheese or crumbled feta cheese, optional

CITRUS VINAIGRETTE

1 tablespoon extra-virgin olive oil

Juice of 1/2 each: mandarin orange and small lemon

3/4 teaspoon each: orange and lemon zest

1/2 teaspoon dried oregano

DIRECTIONS

Cook the farro or bulgur wheat in the vegetable stock by bringing to a boil. Cover, reduce heat to a simmer, and let cook until all liquid has absorbed. About 30–35 minutes for the farro and 10–12 minutes for the bulgur.

Meanwhile, sauté shallot in olive oil in a large skillet over medium heat. Sauté until translucent, then add green beans and a splash of water to lightly steam them as you sauté. Sauté 4 minutes. 

Stir in beans or chickpeas and kale or spinach. Sauté until greens have wilted.

Stir in cooked farro or bulgur, tomatoes, capers or olives, and basil or dill and sauté 2 additional minutes. Remove from heat and season with salt and pepper to taste. Serve topped with Parmesan or feta cheese, if desired.

Whisk together all Citrus Vinaigrette ingredients and drizzle over each bowl before serving. 

Calories per farro serving: 480 ∙ Fat: 14.5g ∙ Net Carbs: 57g ∙ Fiber: 17g ∙ Sugars: 8.5g ∙ Protein: 21g

Calories per bulgur serving: 470 ∙ Fat: 17g ∙ Net Carbs: 50.5g ∙ Fiber: 17g ∙ Sugars: 10.5g ∙ Protein: 17g