Description
A warm, hearty vegetarian farro bowl packed with seasonal vegetables, chickpeas, and fresh herbs. Ideal for a plant-based main dish or meal prep.
Ingredients
1 cup uncooked farro (pearled or semi-pearled preferred)
1½ tablespoons olive oil
1 yellow onion, chopped
2 garlic cloves, minced
1 zucchini, halved and sliced
1 red bell pepper, diced
1 cup cherry tomatoes, halved
1 cup cooked chickpeas (or cannellini beans)
2 cups baby spinach
1 tablespoon lemon juice
Chopped parsley for garnish
Salt and black pepper to taste
Instructions
1. Rinse the farro under cold water. Add to a pot with 3 cups of salted water, bring to a boil, and simmer for 20–25 minutes until tender but chewy.
2. Heat olive oil in a wide skillet. Sauté onions for 3–5 minutes until translucent.
3. Add garlic, zucchini, and bell pepper; continue cooking another 5 minutes.
4. Stir in cherry tomatoes and spinach until wilted. Season with salt, pepper, and lemon juice.
5. Toss in drained chickpeas and cooked farro. Combine gently to blend all ingredients.
6. Remove from heat, top with chopped parsley, and drizzle with extra lemon juice or tahini if desired.
Notes
Optional swaps: use lentils instead of chickpeas, or kale instead of spinach.
Add roasted eggplant, sweet potato, or chopped walnuts for variety.
Great for weekly meal prep or as a hearty dinner option.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5g
- Sodium: 420mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 11g
- Cholesterol: 0mg
Keywords: vegetarian, farro, plant-based, chickpeas, meal prep