Zesty Italian Farro Bowl – a simple Italian recipe featuring chewy farro, spicy garlic chickpeas, roasted tomatoes, shaved fennel, olives and a lemon-mustard vinaigrette.
Do you ever open the door to an empty fridge? Hmm, what can I make with these odds and ends? Half a fennel bulb, leftover farro salad, a half jar of olives, a few aging tomatoes, some pepperoncini, feta and a lemon.
Add a can of chickpeas from the pantry and you’ve got yourself a great odds and ends meal!
Hi there! Below you’ll find affiliate links to great products that we enjoy using in our own kitchen. As an Amazon Associate I earn from qualifying purchases.
The Zesty Italian Farro Bowl was born. Farro is one of my favorite grains. It’s kind of like rice, but chewier and nuttier. Crispy chickpeas seemed like the perfect protein, because crispy chickpeas are just so delicious.
I roasted the tomatoes and left the fennel raw (I love the crunchiness of raw fennel). I added some pepperoncini and olives. Sorry Dad, we’ve come around to liking olives now. That briny flavor and meaty texture brings this dish to another level.
I added some feta and parsley, then whipped up a quick lemon-mustard vinaigrette and bam! You have this delicious Zesty Italian Bowl.
It’s perfect for a weeknight meal and you can prep the farro in advance for an even quicker meal. It’s also great for those with picky eaters. This dish is easily customizable and you can add or leave off what suits you – each person can add what they like!
How to make this Zesty Italian Farro Bowl
1 – Cook farro. Combine farro and about 3 cups of water (you can cook farro like you cook pasta – use plenty of water) in a medium pot, bring to a bowl and let simmer until the farro is tender but chewy, about 30 minutes. Preheat oven to 425 degrees F.
2 – Roast chickpeas. In a medium bowl, combine chickpeas, olive oil, garlic powder, paprika, salt and cayenne. Mix until the chickpeas are well coated. Transfer to a lined baking sheet and roast for 15 minutes. We’ll add the tomatoes to the same pan and roast everything for another 15 minutes.
3 – Roast tomatoes. Add the tomatoes to the bowl you mixed the chickpeas in, and coat with olive oil, salt and pepper. Remove the chickpeas from the oven and add the tomatoes to the same pan. Roast for 15 minutes.
4 – Prepare dressing. In a small bowl or jar, add shallot, lemon juice, Dijon mustard, honey and olive oil. Shake or whisk to combine. Season with salt and pepper.
5 – Assemble: Divide farro, tomatoes, and spicy garlic chickpeas between four bowls. Add shaved fennel, pepperoncini, and olives. Garnish with chopped parsley and feta, then top with lemon-mustard vinaigrette. Enjoy!
Zesty Italian Bowl: Tips, Tricks and Tools
Tools: You’ll need a medium pot for the farro, mixing bowls, baking sheet and a baking mat.
Save the chickpea liquid (a.k.a aquafaba). Use it to make mousse, meringues and more!
Make it vegan by using vegan feta. Or go for a non-vegetarian version by adding chicken or pepperoni.
We hope you love this simple Zesty Italian Bowl!
This simple bowl recipe is perfect for an easy weeknight dinner.
Love this simple Bowl recipe? Check out our other delicious bowl recipes like this Beet Halloumi Quinoa Bowl or our Black Bean Tofu Bowl.
Did you enjoy this Zesty Italian Bowl as much as we do?
Comment below! And rate the recipe to let us know how it turned out! Not cooking today? Save this Zesty Italian Bowl for later by pinning it to your Italian Recipes Board and make sure to tag us on Instagram @crooked.carrot to show us your Zesty Italian Bowl creations!
Zesty Italian Farro Bowl
A simple Italian recipe featuring chewy farro, spicy garlic chickpeas, roasted tomatoes, shaved fennel, olives and a lemon-mustard vinaigrette.
Print Pin Rate
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 4 servings
Ingredients
Roasted Chickpeas
- 1 can (15-oz) chickpeas drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne
Farro Bowl
- 1 cup farro or wheat berries
- 1 pint cherry tomatoes
- 1 teaspoon olive oil
- 1/4 teaspoon salt
- black pepper freshly ground to taste
- 1 bulb fennel shaved
- 1/2 cup pepperoncini
- olives optional
- parsley for garnish
- feta for garnish
Lemon Mustard Vinaigrette
- 1 shallot (small) sliced
- 1 lemon juiced
- 1 tablespoon dijon mustard
- 2 teaspoons honey
- 1/2 cup olive oil
- salt + pepper to taste
Instructions
-
Cook farro. Combine farro with 3 cups of water. Bring to a boil and let simmer for about 30 minutes or until farro is tender and chewy. Preheat oven to 425 degrees F.
-
Roast chickpeas. In a medium bowl, combine chickpeas, olive oil, salt and pepper. Transfer to a lined baking sheet and roast for 15 minutes.
-
Roast tomatoes. Add tomatoes to the bowl you used to season the chickpeas. Add olive oil, salt and pepper. Remove the chickpeas from the oven and add the tomatoes to the same pan. Roast both chickpeas and tomatoes for 15 minutes.
-
Prepare dressing. In a small bowl or jar, combine shallots, lemon juice, Dijon mustard, honey, and olive oil. Whisk or shake to combine. Season with salt and pepper.
-
Assemble: Divide farro, crispy chickpeas and tomatoes between four bowls. Add shaved fennel, pepperoncini and olives. Top with the lemon-mustard vinaigrette and garnish with chopped parsley and feta. Enjoy!
Notes
Nutrition
Carbohydrates: 56g | Protein: 8g | Fat: 33g | Saturated Fat: 5g | Sodium: 531mg | Potassium: 747mg | Fiber: 12g | Sugar: 8g | Vitamin A: 885IU | Vitamin C: 62mg | Calcium: 63mg | Iron: 3mg
Disclaimer: Some of the links above are affiliate links. This means that should you purchase something through the link, The Crooked Carrot will receive a small commission. The item cost remains the same regardless of whether you purchase through our link or not. Any commission earned simply helps us continue to provide all our great content to you. From seasonal recipes to simple nutrition insights & sustainable zero waste tips, we have lots more to give!
source https://betterweightloss.info/zesty-italian-farro-bowl-the-crooked-carrot/
No comments:
Post a Comment