Chickpea Farro Bowl
A hearty and wholesome grain bowl packed with roasted vegetables, protein-rich chickpeas, and briny olives. A creamy lemon-tahini dressing brings it all together for a satisfying lunch.
For 4 servings
Cook the chickpeas and farro.
Drain the soaked chickpeas and cook them in a pressure cooker until tender, about 15-20 minutes. Meanwhile, cook the farro according to package directions, usually by simmering in water for 20-25 minutes until chewy. Drain both and set aside.
TIPCooking the grains and legumes ahead of time makes assembly quick and easy for a weekday lunch.Roast the vegetables.
- Preheat your oven to 400°F (200°C).
- On a large baking sheet, toss the chopped zucchini, bell pepper, and red onion with olive oil, dried oregano, salt, and black pepper.
- Spread the vegetables in a single layer.
- Roast for 20-25 minutes, or until tender and slightly caramelized at the edges.
TIPDon't overcrowd the pan. Use two baking sheets if necessary to ensure the vegetables roast instead of steam.Make the lemon-tahini dressing.
In a small bowl, whisk together the tahini, lemon juice, and minced garlic. The mixture will seize up and get thick. Slowly whisk in the cold water, one tablespoon at a time, until the dressing is smooth and pourable. Season with a pinch of salt.
Assemble the bowls.
Divide the cooked farro among four bowls. Top with the cooked chickpeas and the roasted vegetables. Drizzle generously with the lemon-tahini dressing and serve immediately.
TIPFor meal prep, store the components separately and assemble just before eating to keep everything fresh.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For meal prep, store the farro, chickpeas, roasted vegetables, and dressing in separate containers in the fridge. Assemble just before eating.
- 2Don't overcook the farro; it should have a pleasant, chewy bite.
- 3Feel free to add other roasted vegetables like eggplant, red onion, or cherry tomatoes.
- 4Rinsing canned chickpeas thoroughly can reduce their sodium content if you're using them as a shortcut.
Adapt it for your goals.
Gluten free
Substitute the farro with an equal amount of quinoa or brown rice to make this bowl gluten-free.
high proteinHigh protein
Add grilled chicken breast or a hard-boiled egg to each bowl for an extra boost of protein.
quickQuick
Use canned chickpeas (rinsed and drained) and quick-cooking farro to save time on cooking the grains and legumes.
veganVegan
This recipe is already vegan. Ensure your tahini is made from 100% sesame seeds.
Why this is on our healthy list.
High in Fiber
Both farro and chickpeas are excellent sources of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Rich in Plant-Based Protein
Chickpeas provide a significant amount of plant-based protein, essential for muscle repair and overall body function.
Provides Complex Carbohydrates
Farro is a whole grain that offers complex carbohydrates, providing sustained energy without the spike associated with refined grains.
Contains Healthy Fats
The tahini and olive oil contribute monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides plant-based protein from chickpeas, complex carbohydrates and fiber from farro, healthy fats from olive oil and tahini, and a variety of vitamins and minerals from the vegetables.