Mediterranean Meatball and Farro Bowls with Smoky Hummus Sauce

During the blustery winter months, it’s always nice to serve salads with a warming element. Here, oven-roasted plant-based meatballs, tender farro, and oh-so-sweet sautéed tomatoes give this meal in a bowl star power. It’s a family meal that’s healthy, colorful, and satisfying. Instead of farro, you can use your favorite cooked grain, such as quinoa. Or leave the whole grains out altogether and serve with toasted pita bread. It’s also possible to make meatballs with ground beef, pork, or chicken.

Mediterranean Meatball and Farro Bowls with Smoky Hummus Sauce

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Servings

4 people

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Ingredients

• 1 cup farro
• 1 lb plant-based ground “meat”
• 2 tsp Italian seasoning
• 1 tsp cumin powder
• 1/2 tsp black pepper
• 2 tsp Tbsp + 2extra-virgin olive oil divided
• 2 cups halved cherry or grape tomatoes
• 2 garlic cloves peeled and chopped, divided
• 1/2 cup hummus
• 1 tsp smoked paprika
• 1 Tbsp fresh lemon juice
• 8 cups baby spinach
• 2 cups sliced cucumber
• 1/2 cup crumbled feta cheese
• 1/4 cup sliced Kalamata olives
• 1/2 cup parsley

Ingredients 1 cup farro 1 lb plant-based ground “meat” 2 tsp Italian seasoning 1 tsp cumin powder 1/2 tsp black pepper 2 tsp Tbsp + 2extra-virgin olive oil divided 2 cups halved cherry or grape tomatoes 2 garlic cloves peeled and chopped, divided 1/2 cup hummus 1 tsp smoked paprika 1 Tbsp fresh lemon juice 8 cups baby spinach 2 cups sliced cucumber 1/2 cup crumbled feta cheese 1/4 cup sliced Kalamata olives 1/2 cup parsley

Servings 4 people Print Recipe

Instructions

1. In saucepan, place farro, 3 cups water, and a couple of pinches of salt. Bring to a boil, reduce heat to medium-low, and simmer, covered, until grains are tender, about 15 minutes. Drain any excess water.
2. Preheat oven to 375 F.
3. In large bowl, gently mix together ground “meat,” Italian seasoning, cumin, and black pepper. Form into golf ball-sized meatballs and place on rimmed baking sheet lined with parchment paper. Bake in preheated oven for 25 minutes.
4. In skillet over medium heat, add 2 tsp olive oil. Add tomatoes and half the garlic and heat until tomatoes have softened and are beginning to break down, about 7 minutes.
5. In small bowl, whisk together hummus, 2 Tbsp olive oil, remaining garlic, paprika, and lemon juice.
6. Divide spinach among 4 serving bowls and top with farro, cucumber, tomatoes, and meatballs. Scatter on feta, olives, and parsley. Drizzle on hummus dressing.

Recipe Notes

Per serving: 502 calories; 28 g protein; 18 g total fat (5 g sat. fat); 56 g total carbohydrates (5 g sugars, 17 g fiber); 614 mg sodium