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Fresh Mediterranean Farro Bowl Recipe with Easy Crispy Roasted Chickpeas

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A quick and easy Mediterranean-inspired farro bowl featuring nutty farro, fresh veggies, and crispy roasted chickpeas for a satisfying and nourishing meal.

Ingredients

Scale
  • 1 cup (200g) pearled farro
  • 1 can (15 oz / 425g) chickpeas, drained and rinsed
  • 3 tablespoons extra virgin olive oil
  • 1 large lemon, juiced and zested
  • 2 cloves garlic, minced
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced (optional)
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup chopped parsley
  • 2 tablespoons chopped mint
  • 1/2 cup crumbled feta cheese (optional)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper (optional)
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup (200g) pearled farro under cold water. In a medium saucepan, combine farro with 3 cups (720ml) of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes until tender but still chewy. Drain any excess water and let cool slightly.
  2. Preheat oven to 425°F (220°C). Pat the rinsed chickpeas dry thoroughly with paper towels.
  3. Toss chickpeas with 2 tablespoons olive oil, smoked paprika, cumin, cayenne (if using), salt, and pepper.
  4. Spread chickpeas evenly on a rimmed baking sheet. Roast for 25-30 minutes, shaking or stirring halfway through, until golden and crispy. Remove from oven and let cool slightly.
  5. In a large bowl, combine diced cucumber, halved cherry tomatoes, sliced red onion, Kalamata olives, chopped parsley, and mint.
  6. In a small bowl, whisk together lemon juice and zest, 1 tablespoon olive oil, minced garlic, and a pinch of salt and pepper.
  7. Add cooked farro to the veggie mixture, pour over the lemon dressing, and toss gently to combine. Adjust seasoning as needed.
  8. Top the bowl with crispy roasted chickpeas and crumbled feta cheese if using. Serve immediately.

Notes

Dry chickpeas thoroughly before roasting to ensure crispiness. Roast chickpeas at 425°F for 25-30 minutes, stirring halfway through. Keep chickpeas separate until serving to maintain crunch. For gluten-free, substitute farro with quinoa or brown rice. Omit feta or use dairy-free cheese for vegan option. Add a dollop of hummus for extra creaminess.

Nutrition

Keywords: farro bowl, Mediterranean, roasted chickpeas, healthy lunch, grain bowl, easy recipe, vegetarian, plant-based

Find it online: https://fuzzyforker.com/fresh-mediterranean-farro-bowl-recipe-with-easy-crispy-roasted-chickpeas/