Farro Vegetable Chickpea Bowl

This farro vegetable chickpea bowl is full of nutritious ingredients like farro, chickpeas, carrot, sautéed brussels sprouts and steamed broccoli, all topped with a delicious tahini miso sauce.

This delightful bowl is all about simple, whole plant foods that taste great! This recipe is vegan, oil-free, sugar-free and can be gluten-free if you swap the farro for rice or quinoa.

Ingredients You’ll Need

Here’s what you’ll need to make this nourishing bowl:

1. Chickpeas. You’ll need 2 cups of canned chickpeas or chickpeas cooked from scratch, or about 1/2 cup per bowl. One 14 oz can of chickpeas is about 1.5 cups, so if that’s all you have on hand, you can use a little less per bowl or pop open a second can.
2. Farro. Farro is a chewy, nutty ancient wheat. If you need a gluten-free option, you can use quinoa or rice in its place but if no, farro is the perfect grain for this bowl.
3. Veggies. Brussel sprouts, broccoli and carrot deliver plenty of flavour, texture and nutrients to the dish. See options below for alternative veggies.
4. Tahini miso sauce. This tahini miso sauce is so yummy and the perfect way to bring all these healthy ingredients together. To make it, you’ll need tahini, miso paste, soy sauce, maple syrup, apple cider vinegar and garlic.

How to Make this Bowl

There are a few moving parts to this bowl but once you get in the flow it’s not too bad. Let’s go through how to manage your time while making this recipe.

Start by cooking the farro. I cooked mine in an Instant Pot, which is not necessarily faster than cooking it stovetop but I love how it’s completely hands-off.

Find full Instant Pot farro instructions here.

Stovetop Farro: Bring 2 cups of water and 1 tsp of salt to a boil, add 1 cup of farro, reduce the heat and cover. Lightly simmer for 30 minutes until tender. Drain off any excess water and enjoy.

While the farro is cooked, wash and chop the Brussels sprouts and broccoli and peel and grate the carrot. Start cooking the Brussels and broccoli. Finally, mix up the tahini miso dressing, assemble the bowls and enjoy!

How to Meal Prep these Bowls

Here is the best way to prepare these bowls in advance for quick assembly:

• Make the miso tahini dressing and store in the fridge.
• Cook the farro and store in a container in the fridge.
• Wash and chop the the broccoli and Brussels sprouts and store raw. You have the option to cook them in advance but I prefer veggies freshly cooked when possible. Washing and chopping gets a lot of the mess out of the way so I still find it helpful to do in advance.
• Open canned chickpeas, drain and rinse then store in a container so they’re ready to go. Alternatively, cook chickpeas from scratch.

To prep these as complete meals ready to go, cook everything and prepare the bowls in 4 containers. Keep the dressing separate in a separate container until serving.

Variations

Like most of my bowl recipes, this one is flexible! Here are some options for substitutions:

• Try it topped with miso gravy or lemon tahini sauce.
• Try grated beet instead of carrot.
• Add diced bell peppers.
• Use any whole grain or roasted potato or sweet potato in place of farro.
• Try cooked lentils instead of chickpeas.
• Add baked tofu for more protein.

More Healthy Bowl Recipes

Here are some more healthy buddha bowl recipes to try:

• Lentil Nourish Bowl
• Vegan Dragon Bowl
• Lentil Quinoa Bowls
• Vegan BBQ Tofu Bowls

For more farro recipes, try my fried farro or roasted squash farro salad.

Did you try this recipe? I’d love to hear about it! Click here to leave a review.

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