5-Container Weekly Lunch Prep: Mediterranean Grain Bowls

Ingredients

• 1.5 cups dry farro (or quinoa as a swap)
• 1 can (400g) chickpeas, drained and rinsed
• 2 tbsp olive oil, divided
• 1 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp garlic powder
• Salt and black pepper to taste
• 1 large English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1/2 cup kalamata olives, pitted and halved
• 100g feta cheese, crumbled
• 4 large handfuls of baby spinach or arugula
• 3 tbsp tahini
• 2 tbsp lemon juice (about 1 large lemon)
• 1 tbsp warm water (to thin dressing)
• 1 small garlic clove, minced

Instructions

1. 1

   Get your farro going first

   Rinse 1.5 cups of dry farro under cold water, then cook it in 3 cups of lightly salted water. Bring to a boil, reduce to a simmer, cover, and let it go for 25-30 minutes until tender but still a little chewy. Farro holds its texture through 4 days of storage—this is exactly why it beats rice here. While it cooks, you'll knock out everything else.

2. 2

   Roast the chickpeas (don't skip this)

   Drain and rinse your chickpeas, then pat them genuinely dry with a paper towel. This step matters—wet chickpeas steam instead of crisp. Toss them with 1 tbsp olive oil, the smoked paprika, cumin, garlic powder, salt, and pepper. Spread them on a baking sheet in a single layer and roast at 200°C (400°F) for 20-25 minutes, shaking the pan once halfway. They should look golden and smell incredible.

3. 3

   Chop everything while things cook

   Dice your cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the olives. Keep everything roughly the same size—about 1cm pieces. This is the most 'zen' part of the prep, honestly. Put on a podcast. You've got time.

   

4. 4

   Whisk the tahini dressing

   In a small bowl, combine the tahini, fresh lemon juice, minced garlic, 1 tbsp warm water, and a pinch of salt. Whisk until it comes together into a smooth, pourable consistency. If it's too thick (tahini brands vary a lot), add another teaspoon of warm water. Taste it—it should be nutty, slightly sharp, and a little salty. This dressing keeps well on its own for up to 5 days in the fridge.

5. 5

   Build your four containers

   Divide the cooked farro evenly across four airtight containers—about 3/4 cup cooked grain per container. Layer the spinach or arugula on top of the warm farro (it wilts slightly, which is actually nice). Add the cucumber, tomatoes, red onion, and olives. Top each with a quarter of the roasted chickpeas and a crumble of feta. Store the tahini dressing in a separate small container or zip-lock bag and add it right before eating. This is the one rule that keeps everything from going soggy.

Substitution Ideas

Storage Tips

Store the assembled bowls (without dressing) in airtight glass containers in the fridge for up to 4 days. Glass really does make a difference here—it keeps the cucumber crisper and the feta from picking up fridge smells. Keep the tahini dressing in a separate small jar. I don't recommend freezing these—the cucumber and tomatoes go mushy. If you want to prep further ahead, the roasted chickpeas can be stored separately at room temperature (loosely covered) for up to 2 days and stay crispier than they would in the fridge.