SPICED CHICKPEA AND FARRO BOWL
The spiced chickpea and farro bowl is a nourishing and flavour-packed meal that brings together hearty grains, roasted chickpeas and fresh vegetables. With warm notes from cumin and smoked paprika, this dish delivers a subtle smokiness and earthy depth that pairs beautifully with the nutty flavour of farro. The creamy tahini dressing ties everything together, adding richness and a hint of tanginess. This bowl is an excellent source of plant-based protein, fibre and essential nutrients, making it a fantastic choice for a balanced lunch or dinner. The combination of chewy farro, crunchy roasted chickpeas and fresh bell peppers creates a satisfying texture contrast. Whether enjoyed warm or chilled, this meal is versatile, easy to prepare and ideal for meal prep. Add extra greens, nuts, or avocado to personalise it to your taste.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, One-Pot Wonders, Roast
OCCASION/HOLIDAY
Healthy Lunch, Meal Prep, Quick Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, High Fibre, High Protein
DISH TYPE
Salad, Grain Bowl
INGREDIENTS OF SPICED CHICKPEA AND FARRO BOWL
- 50g farro, cooked
- 40g roasted chickpeas
- ¼ red bell pepper, diced
- 1 tbsp tahini dressing
- ½ tsp ground cumin
- ½ tsp smoked paprika
FULL NUTRITIONAL INFORMATION
- Calories: 320
- Protein: 12g
- Carbohydrates: 40g
- Fibre: 8g
- Fat: 10g
- Saturated Fat:5g
- Sodium: 320mg
- Sugar: 3g
PREPARATION
- Cook The Farro: Rinse the farro under cold water, then bring a pot of water to a boil. Add farro and cook for 15-20 minutes or until tender. Drain any excess water and let it cool slightly.
- Roast The Chickpeas: If using canned chickpeas, drain and rinse them well. Pat dry with a paper towel, then toss with a little olive oil, cumin and smoked paprika. Roast in a preheated oven at 200°C (400°F) for 15-20 minutes until crispy. Stir halfway through for even cooking.
- Prepare The Vegetables: Dice the red bell pepper into small, even-sized pieces for a balanced texture.
- Mix The Tahini Dressing: If using store-bought dressing, stir in a good amount. For homemade, whisk together tahini, lemon juice, garlic and a bit of water until smooth.
- Assemble The Bowl: Start with a base of cooked farro, then layer on the seasoned chickpeas and diced red bell peppers.
- Drizzle And Serve: Pour the tahini dressing evenly over the bowl, then garnish with extra cumin or paprika if desired. Serve warm or chilled.
PREP TIME
- 5 minutes
COOKING TIME
- 15-20 minutes
TIPS
- Crispier Chickpeas: For maximum crunch, ensure the chickpeas are completely dry before roasting. You can also let them cool in the oven with the door slightly open.
- Batch Cooking: Make extra roasted chickpeas and farro for quick meals throughout the week. Store separately in airtight containers for freshness.
- Flavour Boost: Add a squeeze of fresh lemon juice or a pinch of sea salt just before serving to enhance the flavours.
- Protein Upgrade: Toss in grilled tofu, tempeh, or a soft-boiled egg for additional protein.
- Make-Ahead Option: If meal prepping, keep the dressing separate until serving to prevent sogginess.
VARIATIONS
- Vegan And Dairy-Free: Ensure the tahini dressing is dairy-free and avoid any added cheese toppings.
- Gluten-Free Alternative: Substitute farro with quinoa, brown rice, or millet to keep the dish gluten-free.
- Extra Greens: Mix in baby spinach, kale, or arugula for added fibre and nutrients.
- Nutty Crunch: Top with toasted almonds, pumpkin seeds, or sunflower seeds for an extra layer of texture.
- Spicy Kick: Sprinkle red pepper flakes or drizzle with harissa for a hint of heat.
- Tangy Twist: Add pickled onions or a splash of balsamic vinegar for more depth of flavour.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 3 days.
- Meal Prep Tip: Keep dressing separate until serving to maintain freshness and prevent sogginess.
- Freezing: Not recommended as chickpeas lose their crispness and farro changes texture.