This healthy vegan farro bowl is full of nutritious and delicious ingredients like chickpeas, roasted broccoli, carrot and Brussels sprouts, pickled onion, kale and a creamy herb tahini dressing.
Farro is a hearty, chewy, nutty whole grain that makes a delicious addition to bowls, salads and soups. You can also try it in this Mediterranean Farro Salad and Roasted Squash Farro Salad.
These bowls come together in about 45 minutes and make a wholesome and flavourful plant-based meal. With plenty of protein-rich ingredients and a variety of textures, they’re satisfying and filling too.
If you love making your own buddha bowls, these are sure to be a hit! I’ve got no shortage of bowls to try here on the blog. How about getting these Veggie Power Bowls, Mediterranean Hummus Bowls or Quinoa Grain Bowls on the menu next?
Recipe Highlights
- Vegan recipe.
- Great for meal prep.
- Easy to customize with substitutions.
- Lots of flavour and texture.
- High in plant-based protein.
- Good source of dietary fiber.
Ingredient Notes
- Farro: You can substitute any other whole grain such as quinoa, brown rice, wild rice or wheat berries. Note that farro is not gluten-free, so be sure to swap for brown rice or quinoa if you need this recipe to be gluten-free.
- Roasted Vegetables: The roasted veggies include broccoli, carrots and Brussels sprouts. The total amount of chopped veggies is about 6-7 cups. Mix and match from broccoli, carrot, beet, sweet potato, zucchini, onion, green beans, potato or bell pepper.
- Kale: Kale works well especially if you’re making these for meal prep or will be storing leftovers though you could substitute baby spinach.
- Chickpeas: You can swap the roasted chickpeas for canned white beans, black beans or cooked green lentils.
- Dressing: The dressing includes tahini and a mix of fresh cilantro and parsley. You can substitute other fresh herbs like basil, dill or mint.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Additions & Swaps
- For additional protein, add edamame, baked falafel, baked tofu or the marinated tempeh from this Tempeh Buddha Bowl recipe.
- For alternative dressing, you could use Miso Gravy or Maple Dijon Dressing.
- For sweetness, sprinkle with dried cranberries or a bit of diced apple.
- For fresh vegetables, try thinly sliced radish, cucumber or chopped cherry tomatoes.
Step-by-Step Photos
Step 1: Bring 2 cups of water and 1 cup of farro in a medium saucepan to a boil on the stovetop. Cover and reduce heat to a simmer. Cook for about 30 minutes until the farro has a chewy texture and the water is all absorbed.
Step 2: Bring some water to a boil. Thinly slice the red onion and add to a glass container. Add the vinegar and salt. Cover with boiling water and set aside.
Step 3: Add the chopped broccoli, carrot and Brussels sprouts to a large baking sheet in a single layer. Add 1 tsp oil and season with salt and pepper. Use your hands to coat. Roast for 25-30 minutes until tender and browned.
Step 4: Add the chickpeas to a separate pan with 1/2 tsp oil and season with salt and pepper. Shake the pan to coat. Roast for 25-30 minutes.
Step 5: Combine all of the dressing ingredients in a mini food processor or small blender and blend until smooth and creamy.
Step 6: Add a few drops of oil to the finely chopped kale and massage with your hands for 30-60 seconds until softened and dark green.
Step 7: Assemble the bowls by dividing the farro, kale, roasted vegetables, chickpeas, pumpkin seeds and pickled red onion between 4 servings. Drizzle each with dressing and enjoy!
FAQs
No. This recipe is not gluten-free as written. To make this recipe gluten-free, substitute brown rice or quinoa for the farro.
Storing & Meal Prep
- Assembled bowls can be stored in the fridge for 2-3 days. Ideally, store the dressing separately until after reheating.
- Dressing can be stored in the fridge for 5-6 days but will thicken when chilled. You may need to stir in a little additional water depending on how thick or thin you made the dressing initially.
- Pickled onions can be made 2-3 days in advance and stored in the fridge. Feel free to use a whole red onion to have extra for other uses.
- Bowls can be enjoyed cold or reheated in the microwave.
For the Herb Tahini Sauce
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Cook the farro according to package instructions.
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Preheat the oven to 400F.
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Add the thinly sliced red onion to a glass container large enough to submerge onion in water. Add the vinegar and a pinch of salt. Cover the onion with boiling water and set aside.
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Add the chopped broccoli, carrot and Brussels sprouts to a large baking sheet in a single layer. If needed, some of the vegetables can go on a separate baking sheet with the chickpeas if you can’t fit them all on one. Add 1 tsp olive oil, salt and pepper and use your hands to mix well. Roast for 25-30 minutes until all of the veggies are tender.
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On a second baking tray, add the chickpeas with ½ tsp olive oil, salt and pepper and shake to coat. Roast for 25-30 minutes until crisped and brown.
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Finely chop the kale and drizzle with ¼ tsp olive oil. Massage with your hands to soften.
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Add all of the tahini sauce ingredients to a mini food processor or small blender and process until smooth. Check the thickness and slowly add more water 1 tbsp at a time until you reach your desired consistency, you will most likely need an additional 1-2 tbsp water.
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Prepare 4 bowls or food storage containers. Divide the cooked farro, kale, roasted vegetables and chickpeas between each serving. Top each with pickled onions and 1 tbsp pumpkin seeds then drizzle with the herb tahini sauce.
Serving: 1bowl, Calories: 533kcal, Carbohydrates: 79g, Protein: 21g, Fat: 18g, Sodium: 397mg, Potassium: 1185mg, Fiber: 20g, Sugar: 10g, Vitamin A: 13328IU, Vitamin C: 135mg, Calcium: 213mg, Iron: 6mg
Originally published November 28, 2019.
