40mMediterranean Chickpea Farro Bowl
A batch-friendly farro and chickpea bowl with crisp cucumber, juicy tomatoes, spinach, olives, and bright lemon-herb dressing. It is fully plant-based, strictly nut-free, and designed to hold well for meal prep.
- Energy
- 441 calories per serving
- Protein
- 13 g per serving
- Carbs
- 57.3 g per serving
- Fat
- 22 g per serving
- Sodium
- 1087 mg per serving
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Cook this recipe
- baby spinach-4 cups
- water-3 cups
- canned chickpeas-1 can
- English cucumber-1 medium
- cherry tomatoes-2 cups
- pearled farro-1 cup
- pitted Kalamata olives-0.5 cups
- fresh parsley-0.5 cups
- extra-virgin olive oil-0.25 cups
- fresh lemon juice-3 tbsp
- dried oregano-1 tsp
- fine sea salt-0.75 tsp
Rinse the farro in a fine-mesh strainer, then combine it with 3 cups water in a medium saucepan.
Bring to a boil, reduce to a simmer, cover, and cook until the farro is tender but chewy, about 25 minutes.
Use caution when lifting the lid, as hot steam can escape from the saucepan.
Drain any excess water, spread the farro in the large bowl, and let it cool for 10 minutes so the vegetables stay crisp and fresh.
Drain hot farro and cooking water carefully to avoid steam or splash burns.
In a small bowl, whisk together the olive oil, lemon juice, parsley, oregano, and sea salt until the dressing looks combined.
Add the chickpeas, cucumber, cherry tomatoes, spinach, and Kalamata olives to the cooled farro.
Keep fingers tucked and use a stable cutting board when dicing, halving, chopping, or slicing the vegetables and olives.
Pour the lemon-herb dressing over the bowl and toss gently until everything is evenly coated.
Serve immediately, or portion into airtight containers and refrigerate for up to 4 days for meal prep.
Refrigerate cooked farro bowls within 2 hours of cooking and keep portions in clean, airtight containers.
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