These easy Farro Bowls are a delicious vegetarian meal packed with farro, roasted broccoli, and an amazing lemon tahini sauce.
These easy-to-make Farro Bowls with roasted broccoli and chickpeas are a staple vegetarian meal topped with flavorful and refreshing garlic, lemon, and tahini sauce. The combination of roasted broccoli, farro, and tahini sauce is almost magical.
I love making healthy rice and grain bowls featuring roasted vegetables and grains lately. Dishes like today's farro bowl recipe and these vegetarian shawarma bowls and buddha bowls are super simple to prepare and have so many positive health benefits.
They are filling, perfect for meal-prep, and endlessly customizable. Today's version switches out the traditional rice or quinoa for nutty, delicious farro. With its chewy texture and nutty flavor, it is a great alternative to rice. We love using it in this Chicken Kofta Bowl recipe too.
Why You'll Love These Farro Grain Bowls
- Versatile: Make these bowls with different grains, try different sauces, and add more veggies. These broccoli bowls are super versatile and easy to customize for any preference.
- Great for meal prep: Roasted vegetables, especially broccoli, are great for meal prep. Where fresh vegetables can get soggy after a couple of days, roasted broccoli keeps well.
- Nutritious: This bowl has it all with healthy whole grains, tons of nutrients from vegetables, and healthy fats from the sauce. Add more protein with chickpeas, tofu, or chicken.
The other thing you will love about these broccoli bowls is the sauce. It is made with just a few simple ingredients, but it is so full of flavor. If you are a tahini lover like me you will adore this dreamy sauce!
Key Ingredients and Substitutions
This recipe only calls for a few healthy ingredients that can easily be found at your local supermarket. These bowls are also completely customizable, feel free to mix and match your vegetables as you please to get the most out of this simple vegetarian meal.
- Broccoli: This tasty green vegetable is full of nutritious vitamins and minerals, such as Vitamin A, Vitamin C, Vitamin K, iron, and potassium. It is also a rich source of fiber and protein. Swap in any roasted vegetables you like.
- Chickpeas: These low-calorie legumes are packed in fiber, making them a super filling addition to these bowls. I love to incorporate chickpeas into my diet. They are excellent plant-based protein. You can also use black beans, white beans, tofu, chicken, shrimp, or fish.
- Tahini: Featured in many hummus recipes, tahini is made from sesame seeds and used in Middle Eastern dishes. It is a good source of iron, calcium, and magnesium. If you don't like tahini, swap in cashew or almond butter.
- Farro: With nutty and slightly earthy flavors, this grain has been a staple in my kitchen lately. This ancient grain is a wonderful source of fiber, protein, and iron. It also contains immune-boosting properties, including Vitamin B, magnesium, and zinc.
- Lemon Juice: This ingredient provides a bit of refreshing citrus in this bowl. Lemons are rich in potassium and Vitamin C. Swap in lime juice or vinegar if you like.
- Garlic: Full of flavor and health benefits, this popular ingredient has been known to possess anti-inflammatory properties and lower blood sugar levels.
How to Make Farro
Farro is super easy to make on the stovetop or in the Instant Pot.
- Farro to Water Ratio: For every 1 cup of farro, use 2 cups of water, vegetable broth, or chicken broth.
- Stovetop: Rinse the farro under cold water in a fine mesh sieve until the water runs clear. Add the farro and water to a pot and add a pinch of salt. Bring it to a boil and stir. Immediately turn down the temperature to a low simmer and cover. Cook for 20-25 minutes until the farro is tender. Drain any excess water.
- Instant Pot: Start by rinsing the farro in a fine mesh sieve until the water runs clear. Add the farro and liquid to the Instant Pot with a pinch of kosher salt. Seal the Instant Pot and cook for 14 minutes on Manual mode. Let the pressure naturally release and then open the lid. Drain any excess water.
Customize Your Broccoli Farro Bowls
Follow the steps and ideas to customize your farro bowls with different veggies, proteins, and sauce ideas.
- Make it cheesy: Cheese provides a bit of added saltiness and flavor to this dish. Parmesan, goat cheese, or feta cheese taste delightful sprinkled on top of this delicious farro bowl. Seasoned tofu feta is also a good vegan-friendly substitute.
- Add protein: These farro broccoli bowls taste great with some added protein. Shrimp, tofu, rotisserie chicken, and hard or soft-boiled eggs are some possible options that taste wonderful in this dish. They are also delicious with black beans, like these Cuban Black Bean Bowls.
- Add some crunch: Add some delicious crunch and nutrition with pistachios, sunflower seeds, almonds, sesame seeds, or cashews. It is also delicious with some raw veggies for crunch like radishes, cucumbers, cherry tomatoes, bell pepper, red onions, or red cabbage.
- Switch up your toppings: Avocado is also a great addition that provides a source of protein and good fats. Add a dollop of garlic hummus, tzatziki, romesco, baba ganoush, or roasted red pepper dip. Or reach for fresh herbs like parsley, cilantro, mint, dill, or basil.
- Add more roasted veggies: Add more roasted vegetables like butternut squash, cauliflower, zucchini, green beans, asparagus, onions, or sweet potatoes.
- Turn it into a salad: Add some leafy greens, such as arugula, kale, or spinach, and cut back on your grains. Grains make excellent additions to salads for added nutrients. Thus, be sure to add some to your salad if you go with this variation.
How to Make the Tahini Garlic Sauce
To make this scrumptious sauce, smash a garlic clove until it is turned into a paste with some salt. Then, stir into tahini and combine with lemon juice, salt, and pepper.
To smooth things out since tahini can be quite thick, you add just enough water to thin out the sauce into a pourable consistency.
Meal Prep and Storage
Farro bowls are amazing for meal prep! They can be stored in the refrigerator for up to four days. These make for the perfect side dish or meal that can easily be taken on the go.
Reheat in the microwave or on a stove-top skillet until warmed up or enjoy them cold or at room temperature.
These bowls also freeze well in an airtight container. Freeze them for up to 3 months (without the dressing) and defrost overnight in the fridge.
Frequently Asked Questions
Here are some of the top questions readers have asked about this recipe.
I prefer to use farro for these bowls due to the grain’s nutritious value. If you are not a fan of farro, feel free to substitute with other healthy grains such as quinoa, brown rice, or even whole-grain barley. The best part about these broccoli bowls is that they are very customizable.
Farro and quinoa are both healthy whole grains that can be an alternative to rice or pasta. One cup of farro contains 16 grams of protein and 16 grams of fiber when compared to just 8 grams of protein and 5 grams of fiber in a cup of quinoa. Farro has more carbohydrates than quinoa and is not naturally gluten-free.
Farro Bowls with Broccoli and Chickpeas
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1 cup farro
4 cups broccoli florets
2 cups canned chickpeas, rinsed and drained
2 tbsp olive oil
Salt and pepper
1 garlic clove
1/4 cup tahini
3 tbsp lemon juice
1/4 cup water (up to)
1/8 tsp red pepper flakes
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Meanwhile make the sauce. Mince the garlic. Sprinkle it with kosher salt and use the back of your knife to carefully press down on the garlic to create a paste. Add this to the tahini and stir in the lemon juice. Slowly add water until the mixture things out and becomes pourable. Season with salt, pepper, and red pepper flakes.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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