Basil Tahini Chickpea & Farro Bowl
Prep time: 15 mins
Cook time: 15 mins
Total Time: 30 mins
Serves 3
This easy bowl is a plant-based lunch (or dinner!) dream. Add chickpeas and farro as a hearty base, then top them with an easy, drizzle-friendly basil dressing that is similar to zhoug, but adds the nuttiness and richness of tahini into the mix. Strands of zucchini are the perfect vegetable pairing, and make the bowl supremely green.
This surprisingly simple chickpea and farro bowl with basil tahini is perfect for the late summer and early fall, when the basil is nearing the end of its season and zucchini are still growing like crazy. The bowl is filled with farro, chickpeas, strands of uncooked zucchini (you heard us right, and it’s good! we promise), and then drizzled with a basil tahini sauce that you can think of as a cousin of the best zhoug you ever had.
At a cafe, it would be categorized as cozy, fresh and filling. At home, it’s an easy, prep-able lunch. Plus, it’s so good for you and packed with micronutrients.
In traditional Chinese medicine, farro is known as “xiao mi” and is believed to have cooling properties that can help balance the body’s internal heat. TCM practitioners often recommend incorporating farro into the diet during the hotter months when excessive heat can cause imbalances in the body. Farro can be a great alternative to other cooling foods like cucumber or watermelon, while also being more filling and satisfying.
Farro is also rich in fiber, which can promote healthy digestion and prevent constipation. Good digestion is essential for overall health and well-being. Farro may help alleviate symptoms such as bloating, gas, and indigestion by improving digestion. Farro can be a versatile grain, used in salads, soups, and pilafs, making it an excellent option for adding more fiber into your diet.
Farro is a good source of complex carbohydrates, which provide sustained energy and slow the absorption of sugar into the bloodstream! This can be beneficial for people with diabetes or those at risk of developing the condition. According to TCM, a balanced diet that includes complex carbohydrates can also help regulate mood and promote a sense of calm. Farro can help keep your day going with stable and long-lasting energy.
Farro is also high in protein, making it an excellent choice for vegetarians and vegans who may need help to get enough protein in their diet. Protein is essential for building and repairing tissues in the body and maintaining healthy skin, hair, and nails.
INGREDIENTS
For the Bowl
1 cup uncooked farro
Diamond Crystal kosher salt
1 14-ounce can of chickpeas
1 large zucchini 10 ounces / 283 grams
For the Dressing
2 cups packed basil leaves 2 ounces / 56 grams
3 garlic cloves
1 large lemon for juicing
1 small jalapeño .5 ounces / 14 grams, seeds removed if you don't like spice!
1/4 cup extra-virgin olive oil
1/2 teaspoon Diamond Crystal kosher salt
1/4 cup tahini
1/4 cup cool water
INSTRUCTIONS
Set a medium pot of water over high heat and bring to a boil. Pour in 1 cup of farro and season the water with 1 teaspoon of salt. Reduce the heat to a simmer and simmer for 15-20 minutes, or until the farro is cooked.
While the farro is cooking, prepare the basil tahini sauce. Add 2 cups of basil, 3 small garlic cloves, juice of one lemon, 1 jalapeño (remove the seeds if you don't like heat!), 1/4 cup of olive oil and 1/2 teaspoon of salt to a food processor. Pulse until it is a smooth as possible.
Pour in 1/4 cup of tahini and 1/4 cup of cool water into the food processor. Blend until smooth. Taste and season with more salt and lemon juice as preferred.
When the farro is finished cooking, drain it and add it back to its pot. Drain and rinse the chickpeas and add them into the pot. Give a big mix to combine.
Pour the basil tahini dressing into a large bowl. Add the chickpeas and farro. Use a vegetable peeler to peel in long strands of zucchini, rotating around the seeds so that no seedy pieces are added (those tend to fall apart and be a bit mealy). Toss everything to combine.
Serve immediately!
NOTES
If we’re feeling especially fancy we will add some red pepper flakes or a dash of freshly grated Parmigiano-Reggiano — but truthfully, it’s plenty flavorful all on its own. The hummus has bits of sliced preserved lemon that taste (and look) just delightful in the final product. One bite, and you’ll be surprised that it didn’t take an entire evening to make.
An entire 8-ounce container of hummus does the trick for 2 servings, but it halves wonderfully if you’re only looking to make a single serving.
photo and recipe credits to the Kitchn (and our patient who showed us the recipe!)
