Cookwith

Name: Gut-Healing Mediterranean Grain Bowl with Yogurt-Tahini Drizzle
Prep time: 25 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 cup cooked farro (sub: brown rice or quinoa if gluten-free); 1/2 cup canned chickpeas, drained and rinsed; 1/2 English cucumber, diced; 1/2 cup cherry tomatoes, halved; 1/4 cup red cabbage, shredded; 1 small carrot, peeled and grated; 2 tablespoons fresh parsley, chopped; 1 tablespoon extra-virgin olive oil; 1 teaspoon lemon juice; 1/2 teaspoon sea salt, divided; 1/4 cup plain Greek yogurt (or dairy-free yogurt with probiotics); 1 tablespoon tahini; 1 teaspoon apple cider vinegar; 1/2 teaspoon honey or maple syrup; 1/4 teaspoon ground cumin; 1 tablespoon toasted pumpkin seeds (pepitas); 1/2 cup sauerkraut or raw fermented kraut (for probiotics); Freshly ground black pepper, to taste

Gut-Healing Mediterranean Grain Bowl with Yogurt-Tahini Drizzle

FrozenTurnip3702

This vibrant Mediterranean-inspired grain bowl is designed to nourish your gut after antibiotics with a bounty of probiotic and prebiotic elements. Farro and chickpeas deliver fiber for your microbiome, while sauerkraut and Greek yogurt introduce live cultures to help replenish beneficial bacteria. Fresh veggies and herbs add crunch and color, and a creamy yogurt-tahini drizzle brings everything together with tang and richness. This lunch is light, cooling, and energizing—perfect for hot summer afternoons in New York. Every bite is a step towards rebuilding and soothing your gut health.

Ingredients

Instructions

Prepare the farro (or grain of choice) according to package instructions. Let cool slightly.
In a mixing bowl, combine chickpeas, olive oil, lemon juice, half the salt, and cumin. Toss to coat.
In a small bowl, whisk together Greek yogurt, tahini, apple cider vinegar, honey, and remaining salt until smooth. Thin with a little water if needed for drizzling consistency.
To assemble, divide farro between two bowls. Top each with chickpeas, cucumbers, cherry tomatoes, carrots, red cabbage, and parsley.
Add a generous spoonful of sauerkraut to each bowl for gut-friendly probiotics.
Drizzle the yogurt-tahini sauce over the bowls. Sprinkle with pumpkin seeds and black pepper.
Serve immediately. For best texture, keep sauerkraut and sauce separate until ready to eat if making ahead.