Description

Reimagine your meal-prep with these vibrant, nutrient-dense power bowls. We combine the satisfying chew of farro and quinoa with spice-dusted, perfectly roasted chickpeas and a rainbow of crisp garden vegetables. A luscious, salt-free lemon-garlic tahini drizzle ties everything together for a lunch or dinner that’s as nourishing as it is delicious.

Ingredients

Scale

For the Ancient Grain Foundation:

1 cup dry pearled farro (rinsed)
1 cup dry red or tri-color quinoa (rinsed)
5 cups water or unsalted vegetable broth (plus more as needed)

For the Spice-Dusted Roasted Chickpeas:

3 cups cooked chickpeas (from 1½ cups dried, or two 15-oz cans, no-salt-added, rinsed and thoroughly dried)
1½ tablespoons extra-virgin olive oil
1 teaspoon smoked paprika
1 teaspoon ground cumin
½ teaspoon ground turmeric
½ teaspoon garlic powder
¼ teaspoon ground cinnamon
¼ teaspoon black pepper

For the Lemon-Garlic Tahini Drizzle:

½ cup runny tahini (unsalted)
⅓ cup cold water (plus more to thin)
3 tablespoons fresh lemon juice
2 large garlic cloves (finely grated or pressed)
1 tablespoon extra-virgin olive oil
½ teaspoon sumac (optional)

For the Garden Medley & Assembly:

1½ cups chopped English cucumber
1½ cups cherry tomatoes (halved)
1½ cups chopped yellow or orange bell pepper
¾ cup thinly sliced red onion
½ cup Kalamata olives (rinsed well and halved)
1 cup packed fresh herbs (roughly chopped (parsley and mint))
Toasted sesame seeds (for garnish)

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Instructions

Cook the Grains: In a medium saucepan, combine farro and 4 cups water/broth. Bring to a boil, then reduce to low; cover and simmer 10–12 minutes. Stir in quinoa and 1 more cup water/broth. Continue simmering, covered, 12–15 minutes until liquid is absorbed and grains are tender; add hot water by ¼ cup if needed. Rest covered 5 minutes, then fluff. Doneness: farro tender with slight chew (no chalky core); quinoa translucent with visible tails.
Roast the Chickpeas: Preheat oven to 400°F (200°C). In a bowl, mix spices and oil; toss in well-dried chickpeas to coat. Spread on a rimmed sheet in one layer. Roast 25–30 minutes, shaking halfway, until golden and crisp.
Prepare the Vegetables: Chop cucumber, halve tomatoes, dice bell pepper, slice onion, and halve olives. Chop herbs.
Make the Tahini Drizzle: Whisk tahini, lemon juice, and garlic to a paste. Slowly whisk in cold water until smooth and pourable; whisk in olive oil and optional sumac.
Assemble: Divide the farro-quinoa blend among 6 bowls. Add crispy chickpeas and arrange cucumber, tomatoes, bell pepper, red onion, and olives.
Finish: Drizzle with tahini sauce, garnish with herbs and toasted sesame.

Notes

Achieving Crispy Chickpeas: For the crispiest chickpeas possible, after rinsing and draining, spread them on a baking sheet and let them air dry for 30 minutes before seasoning and roasting.
Dressing Consistency: Tahini can vary in thickness. If your sauce seizes up or becomes too thick, simply whisk in more cold water one teaspoon at a time until it reaches the desired smooth, pourable consistency.
Meal Prep Strategy: For best results, store the grain blend, chickpeas, chopped vegetables, and dressing in separate airtight containers in the refrigerator for up to 4 days. Assemble and dress just before eating to maintain maximum freshness and crunch.

Nutrition Facts (Per serving: 1 of 6 bowls)

Calories: 545 kcal
Total Fat: 26 g
Saturated Fat: 3.5 g
Sodium: 155 mg
Total Carbohydrates: 64 g
Dietary Fiber: 17 g
Sugars: 5 g (0 g added)
Protein: 20 g

Nutrition

Calories: 545