Bookmark
This hearty chickpea grain bowl has become one of my go to meals when I want something filling colorful and nourishing without much fuss. The chewy farro base pairs beautifully with tender chickpeas juicy tomatoes crisp cucumber creamy avocado and tangy feta creating a bowl that hits every texture and flavor note. It is a fast fix that feels like a full on meal every time
I started making this bowl during a busy week of back to back deadlines and it quickly became a staple. My partner now asks for it whenever we need something quick that still feels special
Ingredients
- Extra virgin olive oil: adds a rich velvety base to the vinaigrette choose a fresh fruity variety
- Lemon juice: brings brightness and tang use freshly squeezed for best flavor
- Red wine vinegar: adds acidity and depth a pantry classic
- Dried oregano: infuses Mediterranean earthiness opt for a high quality herb
- Ground pepper and salt: simple seasonings that sharpen and balance flavors
- Cooked farro: chewy and nutty this ancient grain holds up beautifully as a bowl base
- Chickpeas: hearty and mild they add satisfying protein and texture
- Grape tomatoes: juicy and sweet they bring color and brightness
- English cucumber: cool and crisp pick one with firm flesh and few seeds
- Avocado: creamy and rich adds contrast and healthy fats choose ripe but firm fruit
- Crumbled feta cheese: salty and tangy it brings the whole bowl together
Step-by-Step Instructions
- Make the Dressing:
- In a small bowl whisk together olive oil lemon juice red wine vinegar dried oregano black pepper and salt until emulsified and smooth
- Build the Grain Base:
- Place three quarters cup of cooked farro in each bowl spreading it out as the base layer for even topping
- Add Protein and Veggies:
- Layer each bowl with one quarter cup chickpeas one quarter cup grape tomatoes one quarter cup diced cucumber and one quarter of a diced avocado arranging them evenly for visual appeal
- Finish with Cheese and Dressing:
- Sprinkle one quarter cup crumbled feta over each bowl and drizzle with one tablespoon of the prepared dressing just before serving
Bookmark
Storage Tips
Store the undressed components in airtight containers for up to three days in the refrigerator. Add avocado and dressing just before serving to preserve texture and flavor
Ingredient Substitutions
Quinoa brown rice or barley work well in place of farro. You can also swap chickpeas for white beans or black beans depending on your pantry. If feta is not available a crumbly goat cheese or even a dollop of hummus adds richness
Serving Suggestions
Serve this bowl as a light lunch or dinner. Pair with warm pita bread or a side of soup for a heartier meal. It also works great packed in a mason jar for on the go lunches
Bookmark
Cultural Context
This dish leans heavily into Mediterranean flavors with olive oil oregano lemon and feta. It celebrates the tradition of combining grains legumes and vegetables into simple nourishing meals that are both affordable and satisfying
Frequently Asked Questions About Recipes
- → Can I use a different grain instead of farro?
Yes, you can substitute farro with quinoa, brown rice, or barley for similar results and texture.
- → Is this bowl suitable for meal prep?
Absolutely. You can prepare the grains and chop the vegetables ahead of time. Just store the dressing separately to keep everything fresh.
- → How can I make this dairy-free?
To make it dairy-free, simply omit the feta cheese or replace it with a plant-based alternative.
- → What type of cucumber works best?
English cucumber is ideal as it has fewer seeds and a milder flavor, but any type will work well.
- → Is the dish served warm or cold?
It's typically served cold or at room temperature, making it refreshing and easy to enjoy on the go.
- → How long does it last in the fridge?
Stored properly, it will keep in the fridge for up to 3 days. Add avocado just before serving to prevent browning.