Chickpea Farro Bowl

Name: Chickpea Farro Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 1 cup farro (pearled, rinsed); 3 cup water (for cooking farro); 1 cup chickpeas (dried, soaked overnight and drained); 2 pcs zucchini (medium, diced into half-moons); 1 pcs bell pepper (large, diced); 1 pcs red onion (medium, sliced into wedges); 2 tbsp olive oil (for roasting vegetables); 1 tsp cumin powder; 1 tsp smoked paprika; 0.25 tsp salt (for roasting vegetables); 4 pcs garlic (cloves, minced); 1 pinch black pepper; 3 tbsp tahini; 2 tbsp lemon juice (freshly squeezed); 3 tbsp parsley (fresh, chopped)

RATING

0.0/5

TASTE SCORE

9/10

A hearty, rustic bowl loaded with nutty farro, spiced chickpeas, and roasted vegetables, all tied together with a bright lemon-tahini dressing. It's the kind of satisfying, feel-good meal you crave for lunch or dinner, coming together in under an hour.

PREP

15m

COOK

30m

SERVES

1 CUP

413 cal

SERVINGS

METHOD · 7 STEPS

prep
Prepare the farro and chickpeas.
1.Rinse 1 cup farro under cold water until water runs clear.
2.In a saucepan, combine the rinsed farro with 3 cups water.
3.In a separate pot, add the soaked and drained chickpeas with 4 cups water.
boil · ~40 min
Cook the farro and chickpeas.
1.Bring the farro to a boil, then reduce heat, cover, and simmer for 25-30 minutes or until tender but chewy. Drain any excess water.
2.Bring the chickpeas to a boil, then reduce heat, cover, and simmer for 30-40 minutes until tender. Drain and set aside.
TIPPearled farro cooks faster than whole-grain. Check for a chewy, al-dente texture to avoid mushiness.
prep
Preheat the oven and prepare the vegetables.
1.Preheat oven to 400°F (200°C).
2.Line a baking sheet with parchment paper.
3.Toss diced zucchini, bell pepper, and red onion wedges with 2 tbsp olive oil, cumin, smoked paprika, and 0.25 tsp salt.
roast · ~25 min
Roast the vegetables.
1.Spread the seasoned vegetables in a single layer on the prepared baking sheet.
2.Roast for 20-25 minutes, flipping halfway, until tender and slightly charred at the edges.
TIPDon't overcrowd the pan, or the vegetables will steam instead of roast.
fry · ~10 min
Sauté the chickpeas with garlic.
1.Heat 1 tbsp olive oil in a skillet over medium heat.
2.Add minced garlic and sauté for 30 seconds until fragrant.
3.Add the cooked chickpeas, 0.25 tsp salt, and a pinch of black pepper. Cook for 5-7 minutes, stirring occasionally, until the chickpeas start to crisp slightly.
TIPMake sure the chickpeas are well-drained before adding to the skillet to get a good sear.
mix
Whisk the lemon-tahini dressing.
1.In a small bowl, combine 3 tbsp tahini, 2 tbsp lemon juice, and 2 tbsp water.
2.Whisk until smooth and creamy. If the dressing is too thick, add water a teaspoon at a time.
TIPThe dressing will thicken as it sits; just whisk in a splash of water to loosen it up before serving.
assemble
Assemble the bowls.
1.Divide the cooked farro evenly among four bowls.
2.Top with the roasted vegetables and sautéed chickpeas.
3.Drizzle generously with the lemon-tahini dressing.
4.Garnish with fresh chopped parsley.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Rinse pearled farro thoroughly until the water runs clear to remove excess starch and prevent gummy grains.
2
For creamier chickpeas, reserve the cooking liquid (aquafaba) and use a splash in the dressing instead of water.
3
Spread vegetables in a single layer with space between pieces to ensure they caramelize rather than steam.
4
Pat cooked chickpeas dry with a towel before sautéing to achieve a crispy, golden crust.
5
Make the tahini dressing up to 3 days ahead; store in the fridge, then thin with water and re-whisk before serving.
6
Cool leftover farro and vegetables separately, then store in airtight containers for up to 5 days.

RECIPE VARIATIONS