Pin it Last Tuesday, I stood in my kitchen staring at a jar of tahini I'd bought on impulse, wondering what possessed me to think I'd suddenly start making homemade hummus. The chicken on the counter needed cooking, and that's when this bowl happened. My roommate wandered in midway through roasting, caught the scent of cumin and lemon, and asked what I was making. I had to admit I was figuring it out as I went along, but when we sat down to eat, we both went quiet for a solid five minutes.
I first made this for a friend who swore she hated meal prep bowls, calling them sad desk lunches. She texted me three days later asking for the recipe because her coworkers kept asking what she was eating. The farro keeps its chewy texture even after days in the fridge, which I discovered the hard way when I made a triple batch and ate it for five days straight without getting tired of it.
Ingredients
- Chicken breasts: Boneless and skinless gives you the cleanest slices, and letting them rest after roasting keeps every bite juicy instead of dry
- Farro: This ancient grain has this incredible nutty chew that stands up to the sauce, but quinoa works if you need it gluten-free
- Chickpeas: Roasting them transforms their texture completely, giving you these crunchy little protein bombs throughout the bowl
- Tahini: The sauce is the whole reason this works, so use a well-stirred jar and add water slowly until it coats the back of a spoon
- Lemon juice: Fresh matters here because bottled juice has this weird aftertaste that cuts through the richness of tahini
Instructions
- Prep and season the chicken:
- Preheat your oven to 400°F and rub the chicken with olive oil, cumin, paprika, salt, and pepper until evenly coated. Line a baking sheet with parchment and arrange the chicken so it has room to breathe.
- Roast until perfectly done:
- Cook the chicken for 20 to 25 minutes until it reaches 165°F in the thickest part. Let it rest on the cutting board for at least 5 minutes so the juices redistribute, then slice against the grain.
- Cook the farro:
- Combine the farro, water, and salt in a saucepan and bring it to a boil over high heat. Drop to a simmer and cook for 25 to 30 minutes until tender but still with a slight bite to it, then drain any excess liquid.
- Get those chickpeas crispy:
- Toss the drained chickpeas with olive oil, cumin, and salt on a separate baking sheet. Roast them for 15 to 20 minutes until they're golden and sound hollow when you shake the pan.
- Make the sauce:
- Whisk the tahini, lemon juice, water, olive oil, minced garlic, salt, and pepper until it comes together in a smooth cream. Keep adding water one tablespoon at a time until it's drizzle-able but not too thin.
- Build your bowls:
- Start with a base of farro, then arrange the greens, sliced chicken, roasted chickpeas, cherry tomatoes, cucumber, and red onion in sections. Drizzle that sauce generously over everything and serve right away.
Pin it My sister came over for dinner last month and watched me assemble this, insisting she'd never be able to make it look so put-together. When I walked her through the steps, she realized she'd been overcomplicating meal prep for years. Now she sends me photos of her bowl assemblies every Sunday like she's discovered a secret life hack.
Making It Your Own
Sometimes I'll add roasted sweet potatoes or bell peppers when I want more color, and during summer I swap in fresh herbs like basil or dill right at the end. The beauty of this bowl is how it adapts to whatever's looking sad in your crisper drawer.
Perfecting The Sauce
I've learned that tahini brands vary wildly in thickness, so start with less water than you think you need. The sauce should coat a spoon and hold its shape when drizzled, not run off into a puddle at the bottom of your bowl.
Meal Prep Magic
Store each component separately and the sauce in its own jar, and you've got lunch for days that actually tastes better after the flavors have mingled overnight. Just keep the sauce away from the greens until you're ready to eat so nothing gets soggy.
- Warm the farro slightly before assembling cold bowls for the best texture contrast
- Toast extra chickpeas and keep them as a snack, because you'll want them
- Double the sauce and use it on everything from grain bowls to roasted vegetables all week
Pin it Hope this bowl becomes one of those recipes you make without even thinking, the one that feels like coming home every single time.
Recipe Questions & Answers
- → Can I make this bowl ahead of time?
Yes, prepare components separately and store in containers. Keep the lemon-tahini sauce separate until serving to prevent greens from wilting. Assemble bowls fresh for best texture and presentation.
- → What grains work as farro substitutes?
Quinoa, brown rice, wild rice, or barley all work wonderfully. For gluten-free options, choose quinoa or brown rice. Cooking times vary slightly, so adjust water amounts accordingly for each grain.
- → How do I make the lemon-tahini sauce creamier?
Gradually add more water or lemon juice to reach your preferred consistency. Starting with 2 tablespoons water, add one tablespoon at a time while whisking until smooth and pourable.
- → Can I use rotisserie chicken instead?
Absolutely. Use about 2 cups shredded rotisserie chicken instead of roasting breasts. This cuts preparation time significantly and adds great flavor and convenience to the bowl.
- → What beverages pair well with this bowl?
Crisp Sauvignon Blanc complements the bright lemon-tahini flavors perfectly. For non-alcoholic options, iced mint tea, cucumber water, or fresh lemonade are excellent choices.
- → Are there good additions for extra flavor?
Fresh herbs like cilantro, parsley, or dill enhance the Mediterranean profile. Crumbled feta cheese, creamy avocado, or toasted nuts add richness and textural contrast to each bite.