Pin it The first time I made this bowl, I was rushing between grocery runs and desperately needed something that felt like a proper meal but would not leave me heavy and sluggish for the rest of the afternoon. The roasted chickpeas were actually an accident
My sister was visiting from out of town and had just started eating more plant based meals. I threw this together thinking it would be a side dish, but she ended up asking for the recipe before she even finished her first bowl. The combination of warm roasted chicken and chickpeas against crisp cool greens became our go to lunch for the rest of her trip.
Ingredients
- Chicken breasts: Boneless and skinless keeps things quick, but pounding them to even thickness ensures they cook through without drying out
- Ground cumin: This is the backbone of the Mediterranean flavor profile, warming and earthy without overwhelming the fresh vegetables
- Farro: An ancient wheat grain with a satisfying chew that holds up beautifully against all the textures in this bowl
- Tahini: Use a well stirred jar, and if it has separated, warm it slightly before whisking into the sauce
- Fresh lemon juice: Room temperature lemons yield more juice, and you really want that bright acid to cut through the rich tahini
Instructions
- Preheat and prepare:
- Set your oven to 400°F and line a baking sheet with parchment paper while you gather your spices and olive oil for the chicken and chickpeas
- Season the chicken:
- Rub the chicken breasts with olive oil, cumin, paprika, salt, and pepper, making sure every surface gets coated with those aromatic spices
- Roast the chicken:
- Place the seasoned chicken on the prepared baking sheet and roast for 20 to 25 minutes until it reaches 165°F internally, then let it rest for at least 5 minutes before slicing
- Cook the farro:
- Combine the farro, water, and salt in a saucepan, bring to a boil, then reduce heat and simmer for 25 to 30 minutes until tender but still pleasantly chewy
- Crisp the chickpeas:
- Toss the drained chickpeas with olive oil, cumin, and salt on a separate baking sheet and roast alongside the chicken for 15 to 20 minutes until golden and slightly crunchy
- Make the sauce:
- Whisk together the tahini, lemon juice, water, olive oil, garlic, salt, and pepper until smooth, adding more water a tablespoon at a time until it reaches a drizzle able consistency
- Assemble the bowls:
- Divide the cooked farro among four bowls and arrange the greens, sliced chicken, roasted chickpeas, tomatoes, cucumber, and red onion on top
- Finish and serve:
- Drizzle generously with the lemon tahini sauce and serve immediately while the chicken and chickpeas are still warm
Pin it This recipe has become my Sunday meal prep staple. There is something deeply satisfying about opening the refrigerator on Monday and seeing all those components ready to go, knowing I am about to eat something that feels both nourishing and indulgent.
Making It Your Own
Swap in quinoa or brown rice if you need this to be gluten free, though the cooking time and liquid ratios will change. The roasted vegetable possibilities are endless
Timing Everything Right
I start the farro first, then get the chicken and chickpeas into the oven. While everything roasts, I whisk together the sauce and chop all the raw vegetables. This way, everything finishes around the same time and comes together while still warm.
Leftovers That Actually Work
Store the sauce separately and add it just before eating, otherwise the greens will wilt and the farro will absorb all that creamy dressing. The roasted chicken and chickpeas actually taste even better the next day as the spices have more time to settle in.
- Keep components in separate containers for up to 4 days
- Reheat the chicken and chickpeas in a 350°F oven for 10 minutes
- Refresh the greens with a splash of cold water and drain well before assembling
Pin it Hope this bowl brings as much vibrant, nourishing energy to your table as it has to mine.
Recipe FAQs
- → Can I make this bowl ahead for meal prep?
Yes, this bowl is excellent for meal prep. Prepare components separately and store in airtight containers for up to 4 days. Keep the lemon-tahini sauce in a separate container and drizzle just before eating to prevent sogginess.
- → What grains work best as farro substitutes?
Quinoa, brown rice, wild rice, or pearl barley work wonderfully. For gluten-free options, use quinoa or brown rice. Adjust cooking times according to package directions, typically 15-20 minutes for quinoa and 45 minutes for brown rice.
- → How do I make the lemon-tahini sauce thinner or thicker?
Adjust consistency by adding water gradually for a thinner sauce or whisking in more tahini for thickness. Start with 2 tablespoons water and increase by small amounts until reaching desired drizzle consistency.
- → Is this bowl suitable for different dietary preferences?
Absolutely. For gluten-free, substitute farro with certified gluten-free grains. For dairy-free, the bowl is naturally dairy-free unless adding feta. Vegans can replace chicken with roasted tofu or extra chickpeas for protein.
- → What beverages pair well with this bowl?
Crisp white wines like Sauvignon Blanc complement the bright citrus notes beautifully. Non-alcoholic options include iced mint tea, lemon water, or cucumber-infused beverages that echo the fresh Mediterranean flavors.
- → Can I use store-bought rotisserie chicken instead?
Definitely. Using rotisserie chicken saves preparation time. Shred or slice the meat and skip the roasting step. This reduces total time to approximately 30 minutes, making it perfect for quick weeknight dinners.