Print Recipe

Mediterranean Brown Rice Bowl

This dish is so incredibly filling and good for you, you really don’t need to serve it with anything else! It’s also such a healthy recipe, you should totally feel like you’ve earned dessert afterwards. That is, if you have room for dessert!
Cook Time45 mins
Total Time45 mins
Servings: 5


For the rice:

  • 1 ½ cups brown rice, rinsed
  • 3 cups water

For the lentils:

  • ½ cup dry lentils, rinsed
  • 1 cup water

For the Smoky Sweet Tahini Sauce:

  • ¼ cup tahini
  • 8 Tbsp water
  • 1 clove garlic
  • ¼ tsp sea salt
  • 1 dash pepper
  • ¼ tsp smoked paprika
  • ½ tsp lemon, or more to taste
  • 1 tsp maple syrup

For the tomatoes:

  • 10 oz cherry tomatoes, halved
  • ½ tsp sea salt
  • 1 Tbsp olive oil

Everything else

  • 1 15 oz can chickpeas, drained
  • 1/3 cup pine nuts
  • 1 /3 cup parsley, minced
  • 1 tsp sea salt
  • fresh feta cheese, for garnish


Cook the brown rice

  • Cook the brown rice over the stovetop or in your rice cooker. I prefer to do this in my rice cooker so I don’t have to think about it! Simply rinse the rice, put it in the rice cooker with 3 cups water, push the lever down to cook, and walk away!

Cook the lentils

  • Now get those lentils going! Put the rinsed lentils in a medium-sized pot. Cover them with the water, and turn the heat up to high. Bring the lentils to a boil.
  • Once boiling, bring the heat down to low, and simmer the lentils uncovered until most of the water is absorbed, about 25 minutes.
  • Now turn off the heat and cover the lentils. Let them rest covered for five minutes. Lentils are done!

Roast/bake the tomatoes

  • While the lentils and rice cook, you can roast/bake your tomatoes. Preheat the oven to 375 degrees.
  • Line a cookie sheet with foil, and put the halved cherry tomatoes, sea salt, and olive oil on top. Now toss them together with your hands.
  • After the olive oil and sea salt evenly coat each tomato half, arrange each tomato so that they are all membrane side up, skin side down. If the membrane side of the tomato is down while baking, they will stick to the foil and you’ll loose all that juicy, sweet goodness when you go to take them off the cookie sheet!
  • Roast the tomatoes for 20 minutes, until they have basically shriveled up (for lack of a better word!), and the skin has browned on the bottom. Tomatoes are done! Set them aside.

Make the sauce

  • While the tomatoes bake, make the sauce by simply throwing all the sauce ingredients into the food processor, and processing until smooth. Sauce is done!!

Bring it all together

  • At this point, your rice, lentils, and tomatoes should all be cooked and ready to go!
  • In a large mixing bowl, add the brown rice, lentils, chickpeas, pine nuts, and remaining tsp sea salt. Stir to incorporate.
  • Now add the tomatoes and parsley to the bowl. Fold them in very gently so the tomatoes maintain their shape.
  • Last, add the smoky sweet tahini sauce to the bowl. I like to use the full amount of sauce this recipe makes, but feel free to start with less sauce and add more as desired. Fold the sauce in to fully incorporate it into the other ingredients.


  • This Mediterranean bowl is truly a filling meal all on its own, but it is also great with some spinach and a side of Gardein or your favorite meat substitute. Garnish with fresh feta if desired, then serve and enjoy!
  • This dish is great at any temperature, and makes excellent leftovers for lunch the next day.


This dish is gluten free!
This dish is also vegan, unless you garnish with the fresh feta.