Warm Farro & Kale Bowl
This Warm Farro & Kale Bowl is a hearty, nutrient-dense meal featuring chewy farro, tender massaged kale, and protein-rich chickpeas, all brought together with a creamy lemon-tahini dressing.
For 2 servings
If farro is not pre-cooked, prepare it according to package directions (typically 1 part farro to 3 parts water, simmer for 20-30 minutes until tender). Once cooked, keep it warm or gently reheat.
Prepare the Lemon-Tahini Vinaigrette: In a small bowl, whisk together the tahini, lemon juice, olive oil, minced garlic, maple syrup (if using), salt, and pepper. Gradually whisk in 2-4 tablespoons of water until the dressing reaches your desired pourable consistency.
Prepare the Kale: Wash and thoroughly dry the kale. Remove the tough stems and chop the leaves into bite-sized pieces. Place the chopped kale in a large mixing bowl. Drizzle about 1 tablespoon of the prepared vinaigrette over the kale and massage it with your hands for 1-2 minutes until it softens and brightens in color.
Warm Chickpeas (Optional): For a truly warm bowl, you can gently warm the rinsed chickpeas in a small saucepan over low heat for 3-5 minutes, or microwave for 30-60 seconds.
Chop Remaining Vegetables: Thinly slice the red onion, halve the cherry tomatoes, and dice the avocado.
Assemble the Bowls: Divide the warm farro between two serving bowls. Top each with the massaged kale, warm chickpeas, sliced red onion, halved cherry tomatoes, and diced avocado.
Dress and Serve: Drizzle generously with the remaining lemon-tahini vinaigrette. Sprinkle with toasted sunflower seeds and an optional garnish of fresh chopped parsley. Serve immediately and enjoy!
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, always massage your kale. This breaks down the tough fibers, making it more tender, easier to digest, and better able to absorb the dressing's flavor.
- 2Make it a meal prep dream: Cook a larger batch of farro and prepare the dressing ahead of time. Store them separately in the refrigerator. When ready to eat, simply warm the farro and chickpeas, massage fresh kale, and assemble.
- 3Customize your crunch: While sunflower seeds are great, feel free to swap them for toasted pumpkin seeds, chopped walnuts, or even some crispy baked chickpeas for extra texture.
- 4Adjust the dressing: If your tahini dressing is too thick, add more water, one teaspoon at a time, until it reaches your desired consistency. For a thinner, more acidic dressing, add more lemon juice.
Adapt it for your goals.
Protein Boost
Add grilled chicken, pan-seared tofu, roasted salmon, or hard-boiled eggs for an additional protein kick. Lentils or black beans can also be swapped for chickpeas.
Grain SwapGrain Swap
Substitute farro with other whole grains like quinoa, brown rice, or freekeh to change the texture and nutritional profile. For a gluten-free option, use quinoa or brown rice.
Seasonal VegetablesSeasonal Vegetables
Incorporate seasonal vegetables such as roasted sweet potatoes, bell peppers, steamed broccoli, or sautéed mushrooms for added flavor and nutrients. A sprinkle of crumbled feta cheese can also add a savory tang (not vegan).
Why this is on our healthy list.
Rich in Fiber
Farro, kale, and chickpeas are excellent sources of dietary fiber, promoting digestive health, aiding in satiety, and helping to regulate blood sugar levels.
Plant-Based Protein
Chickpeas and farro provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall bodily function, making this a satisfying vegetarian/vegan meal.
Nutrient-Dense Greens
Kale is a powerhouse of vitamins and minerals, including Vitamin K, A, C, and manganese, contributing to bone health, immune function, and antioxidant protection.
Frequently asked questions
Yes, you can! Cook the farro and prepare the dressing up to 3-4 days in advance. Store them separately in airtight containers in the refrigerator. When ready to eat, simply massage fresh kale, warm the farro and chickpeas, and assemble the bowl.
