Mediterranean Bowls

Ingredients

• ½ cup Pearl Barley (cooked, cooled)
• ½ cup Quinoa (cooked, cooled)
• 2 tablespoons Hummus (store‑bought or homemade)
• ½ cup Tomato (diced)
• ½ cup Cucumber (diced)
• ¼ cup Red Onion (thinly sliced)
• 1 tablespoon Fresh Parsley (chopped)
• 1 tablespoon Extra Virgin Olive Oil (for dressing and drizzle)
• 1 tablespoon Lemon Juice (freshly squeezed)
• to taste Salt
• to taste Black Pepper
• ¼ cup Mixed Olives (pitted, sliced)
• ¼ cup Artichoke Hearts (marinated, chopped)
• 2 tablespoons Pickles (diced)
• 2 tablespoons Feta Cheese (crumbled, optional)
• ½ teaspoon Dried Oregano (Greek oregano preferred)

Instructions

1. Cook Pearl Barley

   Rinse ½ cup pearl barley, combine with 1 ½ cups water and a pinch of salt in a saucepan. Bring to a boil, then reduce to a simmer and cook 20 minutes until tender but still al dente.

   Time: PT20M

   Temperature: Medium heat

2. Cook Quinoa

   Rinse ½ cup quinoa under cold water. Add to a saucepan with 1 cup water, bring to a boil, cover, and simmer 15 minutes. Fluff with a fork and set aside.

   Time: PT15M

   Temperature: Medium heat

3. Cool Grains

   Transfer the cooked barley and quinoa to a fine mesh sieve, rinse briefly with cold water, then spread on a tray to cool for about 10 minutes. Once cool, store in airtight containers in the refrigerator.

   Time: PT10M

4. Dice Vegetables

   While the grains cool, dice the tomato and cucumber, thinly slice the red onion, and chop the parsley. Place everything in a mixing bowl.

   Time: PT10M

5. Mix Dressing

   In a small bowl whisk together the olive oil, lemon juice, salt, pepper, and dried oregano until emulsified.

   Time: PT5M

6. Assemble Mediterranean Bowl

   In a serving bowl, add ½ cup cooled barley (or quinoa). Top with 2 Tbsp hummus, the diced vegetables, olives, artichoke hearts, pickles, and feta if using. Drizzle the lemon‑olive oil dressing, add a final splash of olive oil, and finish with a pinch of oregano and extra black pepper.

   Time: PT5M

7. Serve or Store

   Enjoy immediately, or cover the bowl and refrigerate up to 4 days. If storing, keep the dressing separate and add just before eating to maintain freshness.

   Time: PT2M

Nutrition Facts

Calories

450

Protein

15 g

Carbohydrates

55 g

Fat

15 g

Fiber

10 g