Name: Roasted Broccoli Farro Bowls Recipe
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 3 cups vegetable stock; 1 cup farro; 1 medium head of broccoli; 2 tbsp olive oil; fine sea salt; black pepper; 1 Dreamy Tahini Dressing; 2 large handfuls baby arugula; 15 oz chickpeas; ½ medium red onion; ⅓ cup almonds

Roasted Broccoli Farro Bowl is a delectable and nutritious dish that you'll certainly love. This recipe combines the nuttiness of farro, the crunchiness of roasted broccoli, the freshness of baby arugula, and the creaminess of tahini dressing. It's a perfect meal for anyone seeking a hearty yet healthy option.

Roasted broccoli chickpea and farro bowls

Photos of Roasted Broccoli Farro Bowls Recipe

Our recipe uses farro, a grain that might not be typically found in your pantry. Farro is an ancient grain known for its rich, nutty flavor and chewy texture. It’s packed with protein, fiber, and essential nutrients like magnesium and iron. You'll also need tahini for the dressing, a paste made from sesame seeds, commonly found in the international or health food aisle.

Ingredients for Roasted Broccoli Farro Bowl

Vegetable stock: A flavorful liquid base created by simmering vegetables and herbs.

Farro: A nutritious, chewy, and nutty ancient grain.

Broccoli: A nutrient-rich vegetable that gives a refreshing crunch to the dish.

Olive oil: Used for roasting the broccoli and adding flavor.

Sea salt: Enhances the flavors of the ingredients.

Black pepper: Adds a hint of spiciness and complexity to the dish.

Tahini dressing: A creamy, nutty dressing made from sesame seed paste.

Baby arugula: Adds a peppery and slightly bitter taste.

Chickpeas: A good source of protein and fiber that adds texture.

Red onion: Brings a sharp and slightly sweet flavor.

Almonds: Provides a crunch and boosts the nutrition of the dish.

One reader, Gideon Heredia says:

This roasted broccoli farro bowl recipe is a game-changer! The combination of flavors and textures is simply divine. The roasted broccoli adds a delightful crunch, and the dreamy tahini dressing ties everything together perfectly. It's a wholesome and delicious meal that I can't get enough of!

Gideon Heredia

Key Techniques for Crafting the Perfect Roasted Broccoli Farro Bowl

How to roast broccoli: Preheat the oven to 450 degrees F. Spread the broccoli florets on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 15-20 minutes until slightly charred and crispy around the edges.

How to cook farro: In a medium saucepan, cook the farro in vegetable stock according to package directions until al dente. Drain off any extra stock and set aside.

How to make dreamy tahini dressing: Whisk together the ingredients for the dressing until well combined.

How to assemble the farro bowl: In a large bowl, combine the cooked farro, roasted broccoli, arugula, chickpeas, red onion, and half of the almonds. Drizzle with the tahini dressing, then toss until combined. Garnish with the remaining almonds and serve warm, or refrigerate for up to 3 days.

How To Make Roasted Broccoli Farro Bowls

These farro bowls recipe is a light and healthy meal for lunch. Naturally delicious loaded with whole grains, veggies, and a lemon-tahini dressing.

Preparation: 20 minutes

Cooking: 20 minutes

Total: 40 minutes

Serves:

Ingredients

3cupsvegetable stock
1cupfarrorinsed and drained
1mediumhead of broccolicut into bite-sized florets
2Tbspolive oil
fine sea salt
black pepperfreshly-cracked
1Dreamy Tahini Dressing
2largehandfuls baby arugula
15ozchickpeasrinsed and drained
½mediumred onionthinly sliced
⅓cupalmondssliced or slivered, toasted

Instructions

Heat oven to 450 degrees F. Mist a large baking sheet with cooking spray. Spread the broccoli florets out evenly on the baking sheet and drizzle evenly with olive oil.
Toss until the florets are evenly coated. Season with salt and pepper. Cook for about 15 to 20 minutes, or until the florets are slightly charred and crispy around the edges.
Cook the farro in a medium saucepan in the vegetable stock according to package directions.
Once the farro is al dente, drain off any extra stock. Set aside.
Prepare the dressing. Whisk all ingredients together until combined.
Combine everything together.
In a large bowl, combine the cooked farro, roasted broccoli, arugula, chickpeas, red onion, and half of the almonds. Drizzle evenly with the dressing, then toss until combined.
Serve warm, garnished with the remaining almonds, or transfer to a sealed container and refrigerate for up to 3 days.

Nutrition

Calories: 740.30kcal
Fat: 20.87g
Saturated Fat: 2.30g
Trans Fat: 0.00g
Monounsaturated Fat: 10.41g
Polyunsaturated Fat: 5.72g
Carbohydrates: 112.64g
Fiber: 23.76g
Sugar: 18.14g
Protein: 35.28g
Sodium: 1177.89mg
Calcium: 193.90mg
Potassium: 1550.54mg
Iron: 8.33mg
Vitamin A: 57.25µg
Vitamin C: 141.40mg

Expert Technique Tip for Elevating Your Roasted Broccoli Farro Bowl

When roasting broccoli, it's important to ensure that the florets are spread out evenly on the baking sheet. This allows for even cooking and ensures that all pieces achieve the desired level of char and crispiness. Overcrowding the pan can result in steaming rather than roasting, leading to softer, less crispy broccoli. Also, tossing the broccoli in olive oil before roasting helps it to cook evenly and adds a rich flavor.

Time-Saving Tips for Preparing a Roasted Broccoli Farro Bowl

Prep ahead: Chop vegetables, cook grains, and make dressings in advance to save time when assembling the bowl.

Use pre-cooked ingredients: Utilize pre-cooked farro, canned chickpeas, and pre-washed arugula to cut down on cooking and preparation time.

Multi-task: While the farro is cooking, roast the broccoli and prepare the dressing to maximize efficiency in the kitchen.

Streamline cleanup: Clean as you go to minimize the post-cooking cleanup time and maintain an organized workspace.

Invest in quality tools: Sharp knives, efficient vegetable peelers, and high-quality cookware can significantly reduce prep time and effort.

Substitute Ingredients For Roasted Broccoli Farro Bowls Recipe

farro - Substitute with quinoa: Quinoa is a great substitute for farro as it has a similar nutty flavor and chewy texture, making it a suitable replacement in the recipe.
vegetable stock - Substitute with chicken stock: Chicken stock can add a rich and savory flavor to the dish, complementing the other ingredients in the recipe.
broccoli - Substitute with cauliflower: Cauliflower can be roasted to a similar texture as broccoli and has a mild, slightly sweet flavor that pairs well with the other components of the dish.
tahini dressing - Substitute with lemon vinaigrette: A lemon vinaigrette can provide a tangy and flavorful alternative to tahini dressing, adding a refreshing element to the dish.
baby arugula - Substitute with baby spinach: Baby spinach can be used as a substitute for arugula, offering a mild and slightly sweet flavor that complements the other ingredients in the recipe.
chickpeas - Substitute with white beans: White beans can provide a creamy texture and mild flavor similar to chickpeas, adding a satisfying element to the dish.
red onion - Substitute with shallots: Shallots can be used as a substitute for red onion, offering a milder and sweeter flavor that enhances the overall taste of the dish.
almonds - Substitute with walnuts: Walnuts can be used as a substitute for almonds, providing a similar crunchy texture and nutty flavor to the dish.

Presentation Tips for a Stunning Broccoli Farro Bowl

Elevate the plating: When presenting the roasted broccoli farro bowl, focus on creating a visually stunning plate. Use colorful and fresh ingredients to add vibrancy and appeal to the dish. Consider the balance of colors and textures to create an eye-catching presentation.
Incorporate artistic drizzling: Enhance the visual appeal of the dish by incorporating artistic drizzling techniques with the dreamy tahini dressing. Use a squeeze bottle or a small spoon to create elegant and intricate patterns on the plate, adding a touch of sophistication to the overall presentation.
Emphasize symmetry and balance: Arrange the components of the farro bowl with precision, focusing on symmetry and balance. Create visually appealing layers and patterns, ensuring that each element of the dish complements the others, resulting in a harmonious and aesthetically pleasing presentation.
Utilize edible garnishes: Incorporate edible garnishes such as microgreens or edible flowers to add a pop of color and a delicate, gourmet touch to the dish. These garnishes not only enhance the visual appeal but also contribute to the overall flavor profile of the farro bowl.
Attention to detail: Pay close attention to the finer details of the plating, ensuring that each component is meticulously placed with care and precision. Consider the arrangement of the chickpeas, almonds, and arugula to create a visually captivating presentation that reflects culinary artistry.

Essential Kitchen Tools for Making a Roasted Broccoli Farro Bowl

Oven: To roast the broccoli and cook the farro.
Baking sheet: To roast the broccoli in the oven.
Saucepan: To cook the farro in the vegetable stock.
Whisk: To mix the ingredients for the dressing.
Large bowl: To combine the cooked farro, roasted broccoli, arugula, chickpeas, and red onion.
Cooking spray: To mist the baking sheet before roasting the broccoli.
Knife: To cut the broccoli and red onion.
Measuring cups and spoons: To measure the ingredients accurately.
Spatula: To toss the broccoli florets with olive oil and to mix the salad ingredients.
Sealed container: To store the prepared dish in the refrigerator.

Storing and Freezing Guide for Roasted Broccoli Farro Bowls

Here are the detailed storing and freezing guidelines for the roasted broccoli farro bowl recipe:

To store leftovers, allow the farro bowl to cool completely before transferring it to an airtight container. Refrigerate for up to 3-4 days.
When ready to enjoy, reheat the farro bowl in the microwave or on the stovetop over medium heat until warmed through. You may need to add a splash of water or vegetable stock to help rehydrate the farro and prevent it from drying out.
For optimal texture, store the roasted broccoli separately from the farro and other ingredients. This will help prevent the broccoli from becoming soggy. Reheat the broccoli in the oven at 350°F for 5-7 minutes, or until crispy.
If you want to freeze the farro bowl for later, it's best to freeze the components separately:
- Cook the farro according to package instructions, then allow it to cool completely. Transfer to a freezer-safe bag or container, remove as much air as possible, and freeze for up to 3 months.
- Roast the broccoli as directed in the recipe, then allow it to cool completely. Place the cooled broccoli in a single layer on a baking sheet and freeze until solid, about 1-2 hours. Once frozen, transfer the broccoli to a freezer-safe bag or container and store for up to 2 months.
- Prepare the tahini dressing as instructed, then transfer it to a freezer-safe jar or container. Leave some headspace for expansion, then freeze for up to 1 month. Thaw the dressing in the refrigerator overnight before using.
To assemble the farro bowl from frozen components, thaw the farro and dressing in the refrigerator overnight. Reheat the farro in the microwave or on the stovetop, and warm the broccoli in the oven at 350°F for 5-7 minutes. Toss the warmed farro and broccoli with the arugula, chickpeas, red onion, and almonds, then drizzle with the tahini dressing and serve.

How To Reheat Leftover Roasted Broccoli Farro Bowl

To reheat your leftover roasted broccoli farro bowl, start by placing the desired portion in a microwave-safe bowl. Cover the bowl with a damp paper towel to help retain moisture and prevent the farro from drying out. Microwave on high for 1-2 minutes, or until heated through. Stir the bowl halfway through the reheating process to ensure even heating.
Alternatively, you can reheat the roasted broccoli farro bowl in a skillet on the stovetop. Add a small amount of olive oil or vegetable stock to the skillet and heat over medium heat. Add the desired portion of the leftover bowl to the skillet and stir occasionally until heated through, about 3-5 minutes. This method will help crisp up the broccoli and give the farro a slightly toasted flavor.
For a quick and easy lunch, consider enjoying your leftover roasted broccoli farro bowl cold, straight from the refrigerator. The flavors will have had time to meld together, and the cold temperature can be refreshing, especially on a warm day. If desired, add a squeeze of fresh lemon juice or a drizzle of olive oil to brighten up the flavors before serving.
If you find that your leftover roasted broccoli has lost some of its crispness, you can quickly revive it in the oven. Preheat your oven to 400°F (200°C) and spread the broccoli on a baking sheet. Drizzle with a small amount of olive oil and season with salt and pepper, if needed. Roast for 5-7 minutes, or until the broccoli is heated through and slightly crispy. Add the reheated broccoli to your farro bowl and enjoy.

Fascinating Trivia About Roasted Broccoli Farro Bowls

The roasted broccoli farro bowl is a nutrient-packed dish that provides a healthy dose of fiber, protein, and essential vitamins. Farro, a type of ancient grain, is rich in nutrients and adds a nutty flavor to the dish. Broccoli is a great source of vitamin C, while chickpeas provide plant-based protein. The dreamy tahini dressing adds a creamy and flavorful element to the dish. This recipe is a great way to incorporate a variety of nutritious ingredients into one delicious meal.

Budget-Friendly Cooking: Is This Roasted Broccoli Farro Bowl Recipe Economical?

This roasted broccoli farro bowl recipe is highly cost-effective for a household. The main ingredients, such as farro, broccoli, and chickpeas, are affordable and nutritious. The recipe offers a good balance of protein, fiber, and essential nutrients. With a Verdict rating of 9, this dish is not only budget-friendly but also delicious and satisfying. The approximate cost for a household of 4 people is around $15, making it an economical and wholesome meal choice.

Is This Roasted Broccoli and Farro Bowl Healthy?

This roasted broccoli farro bowl recipe is a nutritious and well-balanced meal that incorporates several healthy ingredients:

Farro is a whole grain rich in fiber, protein, and nutrients like magnesium and iron
Broccoli is packed with vitamins, minerals, and antioxidants, especially when roasted to preserve its nutritional value
Chickpeas provide a good source of plant-based protein and fiber
Arugula adds a peppery flavor and is high in vitamins A, C, and K
Almonds offer healthy fats, protein, and vitamin E

The tahini dressing, depending on its ingredients, can be a healthier alternative to cream-based dressings. However, it's important to consider the portion size and overall calorie content of the meal.

To further enhance the nutritional value of this recipe, consider the following suggestions:

Increase the variety of vegetables by adding roasted carrots, bell peppers, or cherry tomatoes to boost the fiber and nutrient content
Swap out the almonds for other nutrient-dense nuts or seeds, such as walnuts or pumpkin seeds, to provide a different mix of healthy fats and minerals
Experiment with different whole grains, like quinoa or brown rice, to add variety and explore new textures and flavors
Use a light hand when drizzling the tahini dressing to keep the calorie content in check, or opt for a lemon-based vinaigrette for a lower-calorie option
Add fresh herbs like parsley or cilantro to introduce bright flavors and additional antioxidants

Editor's Take: My Honest Opinion on This Roasted Broccoli Farro Bowl Recipe

This roasted broccoli farro bowl recipe is a delightful combination of flavors and textures. The roasted broccoli adds a delicious charred taste, while the farro provides a hearty base. The dreamy tahini dressing brings a creamy and nutty element, complementing the earthy chickpeas and peppery arugula. The addition of almonds adds a satisfying crunch. This dish is not only nutritious but also bursting with vibrant colors and flavors. It's a perfect balance of wholesome ingredients and indulgent taste, making it a versatile and satisfying meal option.

Enhance Your Roasted Broccoli Farro Bowls Recipe with These Unique Side Dishes:

Garlic Parmesan Roasted Asparagus: Toss asparagus with olive oil, garlic, and parmesan cheese, then roast until tender and crispy.

Honey Glazed Carrots: Roast carrots with a honey glaze until caramelized and tender, then sprinkle with fresh herbs for a pop of flavor.

Balsamic Grilled Zucchini: Marinate zucchini in balsamic vinaigrette, then grill until charred and tender for a smoky, tangy side dish.

Mango Avocado Salad: Toss ripe mango and creamy avocado with a zesty lime dressing for a refreshing and tropical side salad.

Coconut Curry Sweet Potato Soup: Simmer sweet potatoes in a fragrant coconut curry broth until soft and creamy, then garnish with fresh cilantro for a comforting soup option.

Delicious Alternatives to Roasted Broccoli Farro Bowls

Crispy Parmesan Roasted Cauliflower: This recipe is a delicious and easy way to enjoy cauliflower. The crispy parmesan coating adds a savory and cheesy flavor to the roasted cauliflower, making it a perfect side dish or snack.

Honey Garlic Glazed Salmon: This recipe features tender and flaky salmon fillets coated in a sweet and savory honey garlic glaze. It's a quick and easy dish that's perfect for a weeknight dinner or a special occasion.

Mango Avocado Salsa: This refreshing and vibrant salsa is made with ripe mangoes, creamy avocados, red onions, cilantro, and lime juice. It's the perfect accompaniment to grilled fish or chicken, or as a dip with tortilla chips.

Creamy Tomato Basil Soup: This comforting soup is made with ripe tomatoes, aromatic basil, and creamy coconut milk. It's a delicious and satisfying dish that's perfect for a cozy night in or as a starter for a dinner party.

Chocolate Avocado Mousse: This decadent and creamy mousse is made with ripe avocados, rich cocoa powder, and a touch of sweetness. It's a healthier alternative to traditional mousse and makes for a guilt-free dessert option.

Appetizer and Dessert Ideas to Complement Your Roasted Broccoli Farro Bowl

Appetizers:

Stuffed Mushrooms: Impress your guests with these savory stuffed mushrooms, filled with a flavorful mixture of herbs, cheese, and breadcrumbs. They're the perfect bite-sized appetizer for any occasion.

Caprese Skewers: Elevate your appetizer game with these colorful and delicious caprese skewers. Fresh mozzarella, juicy cherry tomatoes, and fragrant basil are drizzled with balsamic glaze for a simple yet elegant starter.

Desserts:

Chocolate Mousse: Indulge in a velvety, rich chocolate mousse that melts in your mouth with every spoonful. The smooth texture and intense chocolate flavor will satisfy any sweet tooth.

Apple Crisp: Enjoy the warm, comforting flavors of baked apples and cinnamon in a delightful apple crisp. The crispy, buttery topping adds a satisfying crunch to each bite, making it the perfect dessert for any occasion.

Why trust this Roasted Broccoli Farro Bowls Recipe:

This recipe guarantees a wholesome and flavorful meal, featuring roasted broccoli and hearty farro. The combination of nutrient-rich broccoli and protein-packed chickpeas offers a satisfying and balanced dish. The dreamy tahini dressing adds a creamy and tangy element, enhancing the overall taste. With the addition of baby arugula and crunchy almonds, this recipe promises a delightful texture and a burst of flavors. The use of vegetable stock in cooking the farro ensures a rich and savory base. Trust in the quality and deliciousness of this recipe for a nourishing and delightful meal experience.

Share your thoughts on the Roasted Broccoli Farro Bowls Recipe in the Recipe Sharing forum and let us know if you have any tips or variations to share!

FAQ:

How long does it take to make the roasted broccoli farro bowl?

The roasted broccoli farro bowl takes about 30-40 minutes to prepare, including roasting the broccoli, cooking the farro, and assembling the bowl.

Can I make the dreamy tahini dressing in advance?

Absolutely! You can prepare the dreamy tahini dressing in advance and store it in an airtight container in the refrigerator for up to a week.

Can I substitute the farro with another grain?

Yes, you can substitute farro with other grains like quinoa, brown rice, or barley to suit your preference or dietary needs.

How can I store the leftover roasted broccoli farro bowl?

You can store the leftover roasted broccoli farro bowl in a sealed container in the refrigerator for up to 3 days. It's delicious both warm and cold.

Can I add other vegetables to the roasted broccoli farro bowl?

Absolutely! Feel free to add your favorite vegetables to the roasted broccoli farro bowl to customize it to your liking. Bell peppers, cherry tomatoes, or roasted sweet potatoes would be great additions.