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Ikarian-Inspired Longevity Bowl with Lentils, Grains & Greens
In Ikaria, beans, greens, grains, and nuts rule the plate. This Ikarian-inspired Longevity Bowl is a plant-forward Mediterranean diet recipe that combines two powerful longevity foods: lentils and whole grains. Add sautéed spinach or wild greens, a handful of chickpeas, toasted walnuts, and a generous drizzle of Greek extra-virgin olive oil, and you have the ingredients for an anti-inflammatory, fiber-rich, polyphenol-loaded meal similar to what people in the blue zones region of Ikaria have eaten for their whole lives.
Serves 2 | Prep time 15 min | Cook time 30 min | Time 45 min
Source: Diane Kochilas, award-winning author, host, creator, and co-producer of My Greek Table, the award-winning cooking-travel show about Greece that airs nationally on Public Television.
Ingredients
- 1 cup cooked green or brown lentils
- 1 cup cooked barley or farro
- 2 cups lightly sautéed spinach or wild greens
- ½ cup cooked or jarred chickpeas
- ¼ cup toasted walnuts or almonds
- 2 scallions, thinly sliced
- 1 small carrot, grated (optional, for sweetness and color)
- ¼ cup extra-virgin olive oil
- Juice of 1 lemon
- 1 teaspoon dried Greek oregano
- 1 small garlic clove, grated
- Sea salt to taste
Directions
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1. Cook your lentils: Place lentils in a pot, cover with cold water by 3 inches, and simmer uncovered for 25–30 minutes until tender but not mushy. Drain and let cool slightly.
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2. Cook your grain: Prepare barley or farro according to package directions. Both are excellent; barley has a lower glycemic index and is particularly valued in the Ikarian diet.
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3. Sauté the greens: Warm a drizzle of olive oil in a skillet, add spinach or wild greens, and cook until wilted. Season lightly with salt.
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4. Make the dressing: Whisk olive oil, lemon juice, oregano, garlic, and salt until emulsified.
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5. Assemble the bowl: Combine lentils, grains, chickpeas, and greens in a large bowl. Pour the dressing over while still slightly warm so the flavors absorb deeply. Finish with toasted nuts, scallions, and an extra drizzle of olive oil.
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