Mediterranean Farro & Chickpea Summer Bowl with Roasted Peppers
Hearty farro, roasted peppers and chickpeas tossed with a bright lemon-herb olive oil dressing for a fiber-rich vegetarian lunch.
Best for High-fiber, plant-protein weekday lunch
This summer grain bowl pairs chewy farro and protein-rich chickpeas with sweet roasted peppers, cherry tomatoes and fresh herbs for a satisfying, make-ahead lunch. A simple lemon-herb olive oil dressing ties everything together and keeps the fats olive-forward and heart-healthy. It stores and portions well for meal prep and tastes even better after the flavors meld for a few hours.
Ingredients
- 240 g pearled farro , rinsed
- 400 g canned chickpeas , drained and rinsed
- 1 red bell pepper , halved, seeds removed
- 1 yellow bell pepper , halved, seeds removed
- 200 g cherry tomatoes , halved
- 150 g English cucumber , diced
- 1 Small red onion , thinly sliced
- 60 g Kalamata olives , pitted, halved
- 15 g flat-leaf parsley , finely chopped
- 5 g fresh mint , finely chopped
- 45 ml olive oil
- 15 ml olive oil
- 60 ml fresh lemon juice , about 2 lemons
- 2 garlic cloves , cloves, minced
- 5 g fine sea salt , plus more to taste
- 1 g black pepper , freshly ground
Instructions
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1
Preheat the oven to 220°C (425°F). Toss the halved bell peppers, cut-side up, with 15 ml olive oil and a pinch (about 1 g) of salt on a rimmed baking sheet; roast until skins are blistered and edges char, 22–25 minutes. Remove from oven and let cool until easy to handle, then slice into 1–1.5 cm strips.
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2
While peppers roast, cook the farro: bring 600 ml water and 1 g salt to a boil in a medium saucepan. Add the rinsed farro, reduce heat to a simmer, cover and cook until tender but with some chew, 25–30 minutes. Drain any excess water and fluff with a fork; let cool slightly.
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3
Make the lemon-herb dressing: whisk together 60 ml lemon juice, 45 ml extra-virgin olive oil, minced garlic, chopped parsley and mint, 3 g salt and 1 g black pepper in a small bowl. Taste and adjust acidity or salt as needed. Reserve about 2 tablespoons of dressing for serving if planning meal-prep.
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4
Assemble the bowl: in a large mixing bowl combine the warm farro, drained chickpeas, roasted pepper strips, halved cherry tomatoes, diced cucumber, sliced red onion and olives. Pour most of the dressing over the mixture and toss gently to combine. Taste and adjust seasoning; add reserved dressing when serving if you like a brighter finish.
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5
To meal-prep: divide into 4 containers. Keep a small container with extra dressing if storing more than a day and add just before eating. The bowls refrigerate well for up to 4 days; bring to room temperature for 10–15 minutes before eating for best texture.