High-Fiber Farro Bowls With Brussels Sprouts
Build hearty high-fiber farro bowls with roasted Brussels sprouts, chickpeas, and lemon-tahini dressing. A comforting plant-based dinner for meal prep.
By Nora Bellweather ·
Recipe
High-Fiber Farro Bowls With Brussels Sprouts
By Nora Bellweather · American
- Prep
- 20 min
- Cook
- 30 min
- Total
- 50 min
- Serves
- 4
- Level
- Easy
Ingredients
- 1 cup dry pearled farro, rinsed
- 3 cups water, for cooking the farro
- 1½ lb Brussels sprouts, trimmed and halved, with very large sprouts quartered
- 2 15-oz cans chickpeas, drained, rinsed, and patted thoroughly dry
- 3 tbsp olive oil, divided
- 1 tsp fine salt, divided
- ½ tsp ground black pepper
- 1 tsp smoked paprika
- ¼ cup well-stirred tahini
- 3 tbsp fresh lemon juice
- 1 tsp pure maple syrup
- 1 clove garlic, finely grated
- ¼ cup water, for the dressing, plus more as needed
- ¼ cup chopped fresh parsley
Method
- 1
Heat the oven to 425°F with racks in the upper and lower thirds. Line two 13-by-18-inch rimmed sheet pans with parchment paper.
- 2
Combine the farro and 3 cups water in a medium saucepan. Bring to a boil, then reduce the heat and simmer uncovered for 20–30 minutes, or according to the package directions, until tender but still pleasantly chewy. Add a splash of water if the pan becomes dry before the farro is tender.
- 3
Toss the Brussels sprouts on one prepared pan with 2 tablespoons olive oil, 1/2 teaspoon salt, and the black pepper. Spread them in a single layer with the cut sides against the pan.
- 4
Toss the dried chickpeas on the second prepared pan with the remaining 1 tablespoon olive oil, the smoked paprika, and 1/4 teaspoon salt. Spread them in a single layer.
- 5
Roast both pans, switching their rack positions and stirring the chickpeas halfway through. Remove the chickpeas after 20–25 minutes, when lightly browned and dry on the outside. Roast the sprouts for 25–30 minutes total, until deeply browned underneath and tender when pierced with a fork.
- 6
Drain any remaining water from the cooked farro using a fine-mesh strainer, then transfer the farro to a large mixing bowl.
- 7
Whisk the tahini, lemon juice, maple syrup, garlic, and remaining 1/4 teaspoon salt in a small bowl. Gradually whisk in the 1/4 cup dressing water until smooth, adding more water 1 teaspoon at a time if needed to make a pourable dressing.
- 8
Add the roasted chickpeas and half the dressing to the farro. Toss until the grains and chickpeas are lightly coated.
- 9
Divide the farro mixture among four bowls. Top with the roasted Brussels sprouts, drizzle with the remaining dressing, and sprinkle with the parsley.
The story behind it
Chewy farro, browned Brussels sprouts, and roasted chickpeas make these bowls hearty without much fuss. A lemon-tahini dressing ties everything together with a creamy finish. The components keep well, so you can pack tomorrow’s lunch while you make dinner.
A Hearty Bowl With Everyday Ingredients
These bowls get their fiber from three main ingredients: farro, Brussels sprouts, and chickpeas. Farro provides a chewy base, while the chickpeas add substance and the sprouts bring browned edges and tender centers. Lemon-tahini dressing coats the grains without making the bowl heavy.
Give the vegetables room. Two sheet pans keep the sprouts and chickpeas from crowding each other. The sprouts need contact with the hot pan to brown, while well-dried chickpeas develop a lightly crisp exterior. Roasted canned chickpeas will still have soft centers here; they are not meant to become crunchy snack chickpeas.
Shopping and Substitutions
- Farro: Pearled farro is the quickest option for this recipe. Packages may simply say farro, so check the cooking directions before starting. Semi-pearled and whole farro take longer.
- Brussels sprouts: Choose firm sprouts with tightly packed leaves. Halve smaller ones and quarter very large ones so the pieces cook at a similar rate.
- Chickpeas: Canned white beans can stand in for chickpeas. Dry them gently and expect softer beans after roasting.
- Tahini: Stir the jar thoroughly before measuring. For a sesame-free dressing, use unsweetened sunflower seed butter and add water gradually to reach a pourable consistency.
- Gluten-free option: Farro contains wheat. Substitute cooked brown rice or quinoa, following the package directions for the grain you choose.
Make-Ahead and Storage
Refrigerate the cooked grains, chickpeas, and sprouts in airtight containers for up to four days. Keep the dressing separate so you can adjust its consistency before serving. It thickens when chilled; stir in a teaspoon of water at a time until it pours again.
Reheat a portion of grains and chickpeas in the microwave with a small splash of water, loosely covered, until steaming hot. For firmer sprout edges, warm them separately in a 400°F oven for about 8–10 minutes. Add the dressing after reheating. The bowls also work chilled or at room temperature.
Frequently Asked Questions
Do I need to soak farro?
Not for pearled farro. Whole farro may benefit from soaking, so follow the package instructions if that is what you have.
Why did my tahini dressing turn thick?
Tahini often tightens when lemon juice is added. Keep whisking while adding water gradually; it will loosen into a smooth dressing.
Can I use frozen Brussels sprouts?
Yes, though they will be softer. Roast them from frozen on their own pan and allow extra time for moisture to evaporate and the edges to brown.
Can I freeze the components?
Cooked farro and chickpeas freeze well for up to three months. Thaw overnight in the refrigerator. The sprouts can also be frozen, but their texture will be softer after reheating.
Serve these bowls warm with plenty of lemon-tahini dressing. Keep any extra dressing separate for a quick lunch later in the week.
