Vegan Farro Bowl Recipe
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.
- 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
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
- Cook Farro: Cook the farro according to package instructions until tender. Set aside.
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare for roasting the vegetables and chickpeas.
- 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.
- 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.
- 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.
- Massage Kale: Drizzle finely chopped kale with ¼ teaspoon olive oil and massage with your hands until the kale softens and darkens in color.
- 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.
- 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
Find it online: https://thefoodrecipe.com/vegan-farro-bowl-recipe/
