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CREAMY PESTO CHICKPEA BOWL
06

CREAMY PESTO CHICKPEA BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

CREAMY PESTO CHICKPEA BOWL

A creamy pesto chickpea bowl is a delightful Mediterranean-inspired dish packed with flavour, texture and nutrients. The combination of hearty farro, crispy roasted chickpeas and juicy cherry tomatoes creates a well-balanced meal, while the creamy pesto sauce ties everything together with a rich, herby taste. Farro, an ancient grain, provides a chewy texture and nutty flavour while offering a great source of fibre and protein. The roasted chickpeas add a satisfying crunch, making each bite more enjoyable. This bowl is perfect for meal prepping, quick lunches, or light dinners. It’s a fantastic option for vegetarians and anyone looking for a balanced, wholesome dish. The ingredients are simple, yet they create a vibrant, nutritious meal that is both filling and energising. Whether enjoyed warm or at room temperature, this creamy pesto chickpea bowl is a flavourful and nourishing choice.

RECIPE CATEGORY

Lunch, Dinner

SERVING SIZE

1 serving

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Roast, Simmer, No-Cook

OCCASION/HOLIDAY

Healthy Eating, Meal Prep, Summer, Light Lunch, Vegetarian Diet

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Vegetarian, Quick & Easy

DISH TYPE

Grain Bowl

INGREDIENTS OF CREAMY PESTO CHICKPEA BOWL

  • 50g cooked farro
  • 40g roasted chickpeas
  • 10g cherry tomatoes, halved
  • 1 tbsp pesto sauce
  • ½ tsp lemon juice (optional, for added brightness)
  • ¼ tsp black pepper (optional, for seasoning)
  • 1 tbsp crumbled feta cheese (optional, for extra creaminess)

FULL NUTRITIONAL INFORMATION

  • Calories: 345 kcal
  • Protein: 14g
  • Carbohydrates: 45g
  • Fibre: 9g
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 310mg
  • Sugar: 3g

PREPARATION FOR CREAMY PESTO CHICKPEA BOWL

  • Prepare The Farro: Cook the farro according to package instructions until it is tender. Drain and let it cool slightly.
  • Roast The Chickpeas: Preheat the oven to 200°C (400°F). Toss chickpeas with a little olive oil, salt, and pepper, then roast for 15-20 minutes until crispy.
  • Chop The Tomatoes: Halve the cherry tomatoes for a fresh, juicy bite.
  • Assemble The Bowl: Place the cooked farro in a serving bowl. Add the roasted chickpeas and cherry tomatoes on top.
  • Drizzle With Pesto: Spoon the pesto sauce evenly over the bowl for a rich, creamy texture.
  • Add Optional Toppings: Drizzle with lemon juice for brightness and season with black pepper. If using, sprinkle with crumbled feta cheese for extra flavour.
  • Serve And Enjoy: Mix gently and serve immediately for the best taste and texture.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS FOR CREAMY PESTO CHICKPEA BOWL

  • Perfect Farro Texture: Cook Farro until slightly chewy, not mushy, for the best texture.
  • Extra Crispy Chickpeas: Let roasted chickpeas cool for a few minutes after baking to keep them crunchy.
  • Enhance The Pesto: Mix a little extra olive oil into the pesto for a smoother consistency.
  • Add More Protein: Stir in a handful of edamame or hemp seeds for an extra protein boost.
  • Balanced Seasoning: Adjust salt and pepper to taste for the perfect balance of flavours.

VARIATIONS

  • Gluten-Free Option: Swap farro for quinoa or brown rice to make this dish gluten-free.
  • Dairy-Free Version: Omit the feta cheese or use a plant-based cheese alternative.
  • Spicy Kick: Sprinkle red pepper flakes or add a drizzle of hot sauce for extra heat.
  • Nut-Free Alternative: Use a sunflower seed pesto instead of traditional basil pesto with nuts.
  • Extra Greens: Mix in arugula or baby spinach for added freshness and nutrients.
  • Creamier Consistency: Blend a little Greek yoghurt into the pesto for a tangy, creamy twist.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keep pesto separate until ready to serve.
  • Freezing: Freeze cooked farro and roasted chickpeas separately for up to 1 month. Thaw overnight in the fridge before reheating.
  • Reheating: Warm Farro in the microwave for 1-2 minutes. Roasted chickpeas can be reheated in the oven for a few minutes to restore their crispiness.
  • Meal Prep Tip: Prepare ingredients ahead of time and store in individual portions for easy, grab-and-go meals throughout the week.

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