Pin It The first time I made this bowl, I'd just come home from a weekend hike and my fridge was basically empty. I roasted whatever chicken I had left, threw in some random chickpeas from the back of the pantry, and whipped up that tahini sauce on autopilot. My roommate walked in mid-assembly and asked if I'd suddenly become a meal prep wizard. Now it's the kind of dinner I make when I want to feel like I have my life together.
I started bringing these bowls to work for lunch prep, and honestly, it changed my whole week. The farro stays chewy, the chicken doesn't get weird in the fridge, and something about having all those colors in one container just makes Tuesday feel less terrible. My coworkers started asking what smelled so good, and suddenly I was the office food person without even trying.
Ingredients
- Chicken breasts: Boneless and skinless lets those spices really sink into the meat while it roasts
- Ground cumin: Use about a teaspoon total between the chicken and chickpeas for that warm earthy base note
- Farro: This ancient grain has this incredible chewy texture that holds up perfectly against all the fresh vegetables
- Tahini: The sesame paste creates this creamy rich base that makes the sauce feel indulgent despite being mostly healthy fats
- Fresh lemon juice: You want about a quarter cup to cut through the tahini's richness and brighten everything up
Instructions
- Roast the chicken:
- Rub those breasts with olive oil and spices until they're evenly coated, then let them roast at 400°F until they're cooked through and smelling incredible
- Cook the farro:
- Simmer the grains in salted water until they're tender but still have some bite, then drain any excess liquid
- Crisp the chickpeas:
- Toss them with oil and cumin and roast until they're golden and slightly crunchy, adding this amazing texture throughout the bowl
- Make the sauce:
- Whisk tahini with lemon juice, water, garlic, and seasonings until it transforms into this velvety smooth drizzle
- Assemble the bowls:
- Pile in the farro first as your base, then arrange everything else on top so each bite gets a little bit of everything
Pin It My sister came over recently and asked if she could take some of this home for her lunch the next day. Watching her carefully pack each component into separate containers, then reassemble it at work and send me a text about how good it was, that's when I knew this wasn't just dinner anymore.
Make It Your Own
I've swapped farro for quinoa when I needed it gluten-free, and honestly, the bowl still works beautifully. The grain is really just the canvas for everything else happening here.
The Sauce Situation
That tahini dressing keeps in the fridge for days, and I've caught myself just eating it off a spoon. Sometimes I thin it out with extra water to make it pourable, other times I keep it thick for almost a creamy dip consistency.
Meal Prep Magic
The secret to making this last all week is keeping the sauce separate until you're ready to eat. Everything else plays nice together in the fridge for days.
- Store the sauce in a small jar and give it a good shake before drizzling
- The chickpeas stay crispy for about two days before they start softening
- If you're making this ahead, pack the red onion separately so it doesn't overpower everything
Pin It Hope this bowl becomes your go-to for those nights when you want something that feels special but doesn't require three hours and a panic attack.
Recipe FAQs
- → Can I make this bowl ahead of time?
Yes, you can prepare components separately and assemble when ready. Store cooked chicken, farro, and roasted chickpeas in airtight containers for up to 3 days. Keep the lemon-tahini sauce refrigerated separately. Assemble just before serving to keep greens crisp and maintain optimal texture.
- → What can I substitute for farro?
Quinoa, brown rice, or wild rice work wonderfully as alternatives. For a gluten-free option, use certified gluten-free farro, barley, or millet. Cooking times may vary slightly, so adjust accordingly. Each grain brings unique flavor and texture to complement the fresh vegetables and protein.
- → How do I adjust the lemon-tahini sauce consistency?
Start with the recipe as written, then gradually whisk in additional water, one tablespoon at a time, until reaching your desired consistency. For a thicker sauce, use less water. For a pourable consistency, add more. The sauce will thicken slightly as it sits, so account for this when adjusting.
- → Is this bowl suitable for meal prep?
Absolutely. Prepare components in bulk and store separately for up to 4 days. Pack components in individual containers for convenient grab-and-go meals. Keep the sauce in a separate compartment to prevent sogginess. Assemble the bowl just before eating for the best texture and flavor combination.
- → What proteins pair well with this bowl?
Grilled shrimp, baked salmon, crumbled feta cheese, or roasted tofu are excellent alternatives to chicken. For vegetarian options, increase chickpeas or add hard-boiled eggs. Each protein variation maintains the Mediterranean flavor profile while offering nutritional diversity.
- → Can I make this bowl vegan?
Yes, substitute chicken with marinated baked tofu or tempeh, and replace tahini sauce with tahini mixed with lemon juice, garlic, and water. Roasted chickpeas, farro, and fresh vegetables are naturally plant-based. Ensure all ingredients and seasonings align with vegan requirements.