This Mediterranean lunch bowl is a vibrant, healthy meal packed with juicy chicken, fluffy farro, and fresh veggies. It’s easy to prepare, making it perfect for busy days and meal prep. Enjoy this delightful dish that’s sure to please everyone at the table!
Table of Contents
What You Need for a Mediterranean Lunch Bowl
Key Ingredients
To create a delicious Mediterranean lunch bowl, gather the following ingredients:
- 1 pound chicken breasts
- 3 tablespoons olive oil (plus more for cooking)
- Zest of 1 lemon
- 2 tablespoons lemon juice
- 2 cloves garlic, grated
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup farro
- 3 cups water or stock
- ½ teaspoon kosher salt
- 1 pint cherry tomatoes, halved
- 1 seedless cucumber, coarsely chopped
- ½ cup kalamata olives
- ½ red onion, sliced
- Tzatziki sauce (store-bought or homemade)
- ¼ cup crumbled feta cheese
Optional Ingredient Variations
You can customize your Mediterranean lunch bowl with these delicious options:
- Substitute farro with quinoa or rice for a different texture.
- Add roasted peppers or avocados for extra creaminess.
- Use different types of olives or vegetables based on your preference.
How to Make a Mediterranean Lunch Bowl
Marinate the Chicken
Start by marinating the chicken for maximum flavor. In a large zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper. Seal it up and refrigerate for at least 20 minutes, preferably 4 hours or overnight for the best taste.
Cook the Farro
Next, rinse and drain the farro. In a pot, combine farro, salt, and water or stock. Bring the mixture to a boil, then reduce the heat and simmer for about 30 minutes until tender. Drain out any excess water, and your farro is ready!
Cook the Chicken
Heat some olive oil in a skillet over medium-high heat. Once hot, add the marinated chicken. Cook for 7 minutes on one side, then flip and continue cooking for another 5-7 minutes until it reaches an internal temperature of 165°F. Discard the marinade. Once cooked, let the chicken rest for 5 minutes before slicing it into juicy pieces.
Make the Tzatziki Sauce
For a refreshing tzatziki sauce, grate the cucumber and squeeze out the excess moisture. In a bowl, combine the grated cucumber with garlic, yogurt, salt, lemon juice, and dill. Stir well and refrigerate until you’re ready to enjoy it with your bowl.
Pack the Lunch Bowl
To assemble your Mediterranean lunch bowl, start with a base of farro in your lunch container. Layer on the sliced chicken, cherry tomatoes, cucumber, kalamata olives, red onion, and crumbled feta cheese. Don’t forget to store the tzatziki sauce in a small leak-proof container for freshness!
Serving Suggestions
Enjoying Cold or at Room Temperature
This Mediterranean lunch bowl is delightful both cold and at room temperature, making it a versatile option for lunch or dinner. Whether you’re at home or on the go, it’s sure to be a satisfying meal!
Storing Leftovers
If you have leftovers, store them in the refrigerator for up to 3 days. This bowl is also perfect for meal prep, allowing you to enjoy delicious, healthy lunches throughout the week!
FAQs
What ingredients are typically included in a Mediterranean lunch bowl?
A Mediterranean lunch bowl typically includes chicken, farro, cherry tomatoes, cucumber, olives, red onion, feta cheese, and tzatziki sauce, offering a variety of flavors and textures.
How can I customize my Mediterranean lunch bowl for dietary preferences?
You can customize your Mediterranean lunch bowl by substituting farro with quinoa or rice, using different vegetables, or opting for plant-based proteins instead of chicken.
What are some easy Mediterranean lunch bowl recipes to try at home?
Easy Mediterranean lunch bowl recipes include variations with salmon bowls, ground turkey lunch bowls, or quinoa bowls, allowing for diverse flavors and ingredients.
How do I make a Mediterranean lunch bowl that stays fresh for meal prep?
To keep your Mediterranean lunch bowl fresh for meal prep, store the tzatziki sauce separately and use airtight containers to maintain the ingredients’ quality.
What are the health benefits of eating a Mediterranean lunch bowl?
Eating a Mediterranean lunch bowl offers numerous health benefits, including high fiber from grains and vegetables, healthy fats from olive oil and olives, and lean protein from chicken, contributing to a balanced diet.
Related Recipes to Try
- Ground Turkey Lunch Bowls
- Ground Turkey and Sweet Potato Bowls
- Quinoa Bowl
- Ground Turkey Taco Bowl
- Salmon Bowls
Conclusion
This Mediterranean lunch bowl is not just a meal; it’s an experience filled with fresh flavors and wholesome ingredients. For more culinary inspiration, check out our Pinterest page, where you’ll find a variety of recipes to ignite your creativity in the kitchen. Happy cooking!
Mediterranean Lunch Bowl: A Wholesome Delight
Equipment
- zip bag
- Pot
- skillet
- bowl
- lunch container
Ingredients
- 1 pound chicken breasts
- 3 tablespoons olive oil plus more for cooking
- 1 lemon zest
- 2 tablespoons lemon juice
- 2 cloves garlic grated
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup farro
- 3 cups water or stock
- ½ teaspoon kosher salt
- 1 pint cherry tomatoes halved
- 1 seedless cucumber cucumber coarsely chopped
- ½ cup kalamata olives
- ½ red onion red onion sliced
- 1 serving tzatziki sauce store-bought or homemade
- ¼ cup crumbled feta cheese
Instructions
- Marinate the chicken by combining it with olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper in a zip bag; refrigerate for at least 20 minutes.
- Cook the farro by rinsing it, then boiling with salt and water or stock for 30 minutes until tender.
- Cook the chicken in a skillet over medium-high heat for about 12-14 minutes until fully cooked, then let it rest before slicing.
- Prepare the tzatziki sauce by grating cucumber, mixing it with garlic, yogurt, salt, lemon juice, and dill, then refrigerate.
- Assemble the bowl by layering farro with chicken, tomatoes, cucumber, olives, red onion, and feta; store tzatziki separately.