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:
- 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.
- 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.
- Veggies. Brussel sprouts, broccoli and carrot deliver plenty of flavour, texture and nutrients to the dish. See options below for alternative veggies.
- 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.
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.
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:
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- Cook the farro according to package instructions.
- Wash and chop the broccoli and prepare the brussels sprouts but cutting the stems off and chopping each in half.
- Add the halved brussel sprouts to a skillet with about 1/3 cup water. Cover and steam over high heat for 6-7 minutes. Check the pan, if completely dry, add a few more splashes of water and continue cooking uncovered so they start to brown a little. This whole process should take 10 minutes. While the brussels sprouts are steaming, add the chopped broccoli to a steaming basket and steam for 5-6 minutes until tender but still a little crisp. They should be bright green when cooked.
- If using canned chickpeas, drain and rinse. Peel and grate the carrot and mix up the miso tahini dressing according to this recipe.
- Once the farro is cooked, add 1/2 cup each to 4 bowls or containers. Divide the rest of the ingredients between the 4 bowls. Drizzle with tahini sauce and enjoy.
Keywords: healthy, plant-based, wfpb, vegetarian