Vegan Farro Bowl Recipe

Introduction

This Vegan Farro Bowl is a hearty and nourishing meal packed with roasted vegetables, crispy chickpeas, and a vibrant herb tahini sauce. It’s perfect for a wholesome lunch or dinner that’s both satisfying and full of flavor.

Ingredients

• 1 cup uncooked farro
• 4 medium carrots, chopped
• 3 cups broccoli florets
• 2 cups halved Brussels sprouts
• 1 3/4 tsp olive oil, divided
• 15 oz can chickpeas
• Salt and pepper, to taste
• ½ large red onion, thinly sliced
• ¼ cup vinegar
• 3 cups finely chopped kale
• 4 tbsp raw pumpkin seeds (pepitas)
• ¼ cup tahini
• ¼ cup lemon juice
• ½ cup fresh cilantro, lightly packed
• ½ cup fresh parsley, lightly packed
• 2 cloves garlic
• 1 tbsp maple syrup
• 3 tbsp water (plus more to thin)

Instructions

1. Step 1: Cook the farro according to the package instructions until tender, then set aside.
2. Step 2: Preheat the oven to 400°F (200°C).
3. Step 3: To make the pickled onion, place the thinly sliced red onion in a glass container. Add the vinegar, a pinch of salt, and cover with boiling water. Set aside to marinate.
4. Step 4: On a large baking sheet, spread the chopped broccoli, carrots, and Brussels sprouts in a single layer. Drizzle with 1 teaspoon olive oil, season with salt and pepper, and toss with your hands to coat evenly. Roast for 25–30 minutes until tender.
5. Step 5: On a second baking tray, spread the chickpeas. Drizzle with ½ teaspoon olive oil, season with salt and pepper, and toss to coat. Roast for 25–30 minutes until crisp and browned.
6. Step 6: Finely chop the kale and drizzle with ¼ teaspoon olive oil. Massage the kale with your hands to soften the leaves.
7. Step 7: In a small blender or mini food processor, combine tahini, lemon juice, cilantro, parsley, garlic, maple syrup, and 3 tablespoons water. Blend until smooth. Add more water 1 tablespoon at a time to reach your desired sauce consistency.
8. Step 8: To assemble, divide the cooked farro, massaged kale, roasted vegetables, and chickpeas evenly among four bowls or containers. Top each serving with pickled onions and 1 tablespoon pumpkin seeds. Drizzle with the herb tahini sauce before serving.

Tips & Variations

• Substitute farro with other grains like quinoa or brown rice if preferred.
• Use lemon or apple cider vinegar for the pickled onions depending on your taste preference.
• To add extra heat, sprinkle chili flakes over the roasted vegetables before serving.
• For a nut-free version, substitute tahini with sunflower seed butter in the sauce.

Storage

Store the assembled bowls in airtight containers in the refrigerator for up to 3 days. Keep the tahini sauce separate if you prefer to add it fresh before serving. Reheat the bowls gently in the microwave or enjoy them cold for a refreshing meal.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned farro instead of uncooked?

Yes, canned or pre-cooked farro can be used to save time. Simply add it to the bowl without additional cooking.

How do I make this recipe oil-free?

You can omit the olive oil when roasting the vegetables and chickpeas. Use a non-stick baking sheet or parchment paper to prevent sticking.

Vegan Farro Bowl Recipe

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4.8 from 64 reviews

A wholesome and nourishing Vegan Farro Bowl featuring tender roasted vegetables, crispy chickpeas, pickled red onions, and a creamy herb tahini sauce, perfect for a balanced plant-based meal.

• Author: Elena
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Roasting
• Cuisine: Vegan, Plant-Based
• Diet: Vegan

Ingredients

Scale 1x2x3x

Grains and Vegetables

• 1 cup uncooked farro
• 4 medium carrots, chopped
• 3 cups broccoli florets
• 2 cups halved Brussels sprouts
• ½ large red onion, thinly sliced
• 3 cups finely chopped kale

Roasting and Pickling

• 1 ¾ tsp olive oil, divided
• 15 oz can chickpeas, drained and rinsed
• Salt and pepper, to taste
• ¼ cup vinegar

Herb Tahini Sauce

• ¼ cup tahini
• ¼ cup lemon juice
• ½ cup fresh cilantro, lightly packed
• ½ cup fresh parsley, lightly packed
• 2 cloves garlic
• 1 tbsp maple syrup
• 3 tbsp water, plus more to thin as needed

Toppings

• 4 tbsp raw pumpkin seeds (pepitas)

Instructions

1. Cook Farro: Cook the farro according to package instructions until tender. Set aside.
2. Preheat Oven: Preheat your oven to 400°F (200°C) to prepare for roasting the vegetables and chickpeas.
3. Make Pickled Onion: Place thinly sliced red onion in a glass container that can hold enough water to submerge the onion. Add vinegar and a pinch of salt, then cover with boiling water. Set aside to pickle while preparing other ingredients.
4. Roast Vegetables: On a large baking sheet, arrange chopped broccoli, carrots, and halved Brussels sprouts evenly. Drizzle with 1 teaspoon olive oil, sprinkle with salt and pepper, and toss to coat. Roast in the oven for 25-30 minutes until tender and lightly caramelized.
5. Roast Chickpeas: On a separate baking sheet, toss chickpeas with ½ teaspoon olive oil, salt, and pepper. Spread them out in a single layer and roast for 25-30 minutes until crisp and golden brown.
6. Massage Kale: Drizzle finely chopped kale with ¼ teaspoon olive oil and massage with your hands until the kale softens and darkens in color.
7. Make Tahini Sauce: Combine tahini, lemon juice, cilantro, parsley, garlic cloves, maple syrup, and 3 tablespoons of water in a mini food processor or blender. Blend until smooth. Add additional water, 1 tablespoon at a time, to reach your desired sauce consistency.
8. Assemble Bowls: Divide the cooked farro evenly among four bowls or storage containers. Top with massaged kale, roasted vegetables, and crispy chickpeas. Add some pickled red onions and sprinkle each serving with 1 tablespoon of pumpkin seeds. Drizzle generously with the herb tahini sauce and serve.

Notes

• For a nuttier flavor, toast the pumpkin seeds lightly before adding as topping.
• The pickled onions can be made a day in advance for more intense flavor.
• Farro can be substituted with other grains like quinoa or brown rice if preferred.
• Adjust the amount of maple syrup in the tahini sauce to suit your desired sweetness level.
• Store leftovers in airtight containers and refrigerate for up to 3 days.

Keywords: Vegan farro bowl, roasted vegetables, crispy chickpeas, tahini sauce, healthy vegan meal, plant-based bowl, easy vegan recipe