You’ll discover that Mediterranean cuisine‘s enduring appeal lies in its seamless blend of simplicity and sophistication, perfectly captured in this modern Ninja Speedi adaptation. When you’re seeking a balanced meal that doesn’t compromise on flavour or nutrition, the combination of tender chicken and hearty chickpeas offers a compelling solution. While traditional Mediterranean bowls have graced tables for centuries, this streamlined version maintains authenticity while fitting seamlessly into your busy lifestyle. The ancient wisdom behind these ingredient combinations holds secrets that can transform your approach to quick, wholesome cooking.
Ancient Mediterranean Grain Bowls
The staples you’ll find in modern Mediterranean grain bowls trace back thousands of years to ancient civilisations, where people combined local grains like farro and barley with legumes, vegetables, and olive oil.
You’re actually tapping into one of the world’s healthiest eating patterns when you build these bowls, as the Mediterranean diet has been linked to improved heart health, better weight management, and increased longevity.
While ancient Mediterranean meals weren’t served in the Instagram-worthy bowls we use today, their core ingredients and nutritional wisdom continue to inspire the vibrant, satisfying grain bowls you’ll find in contemporary kitchens.
Historical Staples and Origins
Ancient Mediterranean grain bowls trace their roots back over 4,000 years, when civilisations across Greece, Rome, and the Levant combined locally grown grains with legumes and vegetables.
You’ll find that chickpeas, farro, and barley were dietary staples that sustained entire empires, providing essential proteins and nutrients to both rich and poor alike.
In these early Mediterranean societies, you’d commonly see grain bowls featuring locally sourced ingredients like olives, figs, and various herbs that grew abundantly in the region’s climate.
Chickpeas, which you might know better as garbanzo beans, have been cultivated in the Mediterranean since 3000 BCE and were often paired with grains to create complete protein sources.
They’re actually one of the oldest cultivated legumes in human history!
The tradition of combining grains with proteins and vegetables in a single bowl wasn’t just about nutrition – it was practical too.
Ancient Mediterranean people would often carry these portable meals to work in the fields or on trading vessels, making them the original “meal prep” pioneers of their time.
Mediterranean Diet Benefits
Modern research validates what Mediterranean civilisations inherently knew: grain bowls packed with chickpeas, whole grains, and vegetables offer remarkable health benefits. You’ll find that these nutrient-dense meals can help reduce inflammation, support heart health, and maintain healthy blood sugar levels. When you’re enjoying a Mediterranean bowl, you’re actually following one of the world’s most researched and respected dietary patterns.
The combination of lean proteins like chicken with fibre-rich chickpeas provides sustained energy throughout your day. You’re also getting a powerful dose of antioxidants from the colourful vegetables, while the olive oil delivers heart-healthy monounsaturated fats.
It’s no wonder the Mediterranean diet consistently ranks as a top choice among health professionals! What’s particularly great about these bowls is that they’re not just good for you – they’re incredibly satisfying too. You’ll notice that the protein-fibre combo helps keep you feeling full longer, which can support weight management goals.
Plus, you’re getting essential nutrients like B vitamins, iron, and magnesium from the whole grains and legumes, making this bowl a complete nutritional powerhouse.
Mediterranean Chicken and Chickpea Bowl in Ninja Speedi
Description
This vibrant Mediterranean-inspired dish combines succulent chicken with protein-rich chickpeas, creating a nutritious and satisfying meal. The dual-cooking function of the Ninja Speedi allows the chickpeas to simmer in aromatic herbs while the chicken crisps to perfection above.
The combination of fresh vegetables, warming spices, and tangy lemon creates a harmonious blend of flavours that transport you to the Mediterranean coast. This recipe offers a perfect balance of protein, fibre, and healthy fats.
Ingredients
Instructions
Bottom Pot:
- Add olive oil, onion, and garlic to the bottom pot.
- Pour in chicken stock and chickpeas.
Add half the Mediterranean seasoning.
- Stir in cherry tomatoes.
- Season with salt and pepper.
Crisping Tray:
- Season chicken breasts with remaining Mediterranean seasoning.
- Place chicken on the crisping tray.
- Drizzle with olive oil.
- Stack above the bottom pot.
Cooking:
- Select Speedi Meals function.
- Set temperature to 200°C/400°F.
Cook for 15 minutes.
- After cooking, stir spinach into the bottom pot.
- Add lemon juice and adjust seasoning.
- Serve chicken over the chickpea mixture.
Equipment
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Servings 4
- Amount Per Serving
- Calories 1304.31kcal
- % Daily Value *
- Total Fat 28.7g45%
- Saturated Fat 4.17g21%
- Trans Fat 0.01g
- Cholesterol 200.46mg67%
- Sodium 1627.7mg68%
- Potassium 2968.23mg85%
- Total Carbohydrate 154.61g52%
- Dietary Fiber 30.42g122%
- Sugars 28.31g
- Protein 111.01g223%
- Vitamin A 173.76 IU
- Vitamin C 37.37 mg
- Calcium 221.73 mg
- Iron 12.86 mg
- Vitamin E 5.21 IU
- Vitamin K 170.35 mcg
- Thiamin 1.41 mg
- Riboflavin 1.09 mg
- Niacin 31.2 mg
- Vitamin B6 3.64 mg
- Folate 1343.03 mcg
- Vitamin B12 0.57 mcg
- Phosphorus 1208.14 mg
- Magnesium 294.81 mg
- Zinc 8.52 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Tips: For extra flavour, marinate the chicken for 2-4 hours before cooking. The chickpea mixture can be made spicier by adding red pepper flakes. If the chicken pieces are particularly thick, butterfly them to guarantee even cooking. Let the dish rest for 5 minutes before serving to allow the flavours to meld together.
