Grain Bowl
intro
A nourishing, fiber-packed bowl with chewy farro, juicy roasted chicken, caramelized fall veggies, and bright lemon-tahini dressing for balanced, easy meals.
Ingredients
Steps
Cook the farro base
Rinse 200g dry farro under cold running water, then add to a medium saucepan with 600ml water and 0.5 teaspoon kosher salt. Bring to a rolling boil over medium-high heat, then reduce heat to medium-low, cover, and simmer for 18-20 minutes until farro is tender with a subtle chewy bite. Drain any excess water, fluff with a fork, and set aside to cool slightly.
Prep roast ingredients
Preheat your oven to 200°C (400°F). In a large mixing bowl, toss 300g 1-inch cubed sweet potato, 250g 1-inch broccoli florets, and 150g 1-inch red onion wedges with 2 tablespoons (30ml) olive oil, 0.5 teaspoon kosher salt, 0.25 teaspoon black pepper, and 1 teaspoon smoked paprika until every piece is evenly coated. Pat 450g chicken thighs completely dry with paper towels, then rub with the remaining 1 tablespoon (15ml) olive oil, 0.25 teaspoon kosher salt, and 0.25 teaspoon black pepper.
Roast chicken and veggies
Spread the seasoned vegetables in a single, even layer on one half of a rimmed baking sheet, then arrange the seasoned chicken thighs on the empty half of the sheet. Roast for 20-22 minutes total, pausing at the 10-minute mark to flip the chicken and stir the vegetables for even cooking. The chicken is done when it reaches an internal temperature of 75°C (165°F), and vegetables are tender when pierced with a fork with caramelized, slightly crispy edges. Remove from the oven and let chicken rest for 5 minutes before slicing into 1-inch thick strips.
Whisk tahini dressing
While the chicken and vegetables roast, make the dressing: add 60g tahini, 30ml fresh lemon juice, 10g minced garlic, 45ml (3 tablespoons) cold water, and remaining 0.25 teaspoon kosher salt to a small bowl. Whisk vigorously for 30-45 seconds until the mixture is completely smooth and thin enough to drizzle; stir in 1 extra tablespoon of cold water if the dressing is too thick to pour.
Assemble the grain bowls
Divide 100g baby kale evenly across 4 wide, shallow serving bowls to form the bottom layer. Top each bowl with equal portions of cooked farro, roasted vegetables, sliced chicken strips, and halved cherry tomatoes. Drizzle 2 tablespoons of the lemon-tahini dressing over each bowl, then sprinkle 12.5g (about 1 tablespoon) of crumbled feta over the top of each serving to finish.
Tips
2.Swap farro for quinoa, brown rice, or barley to suit your preference, adjusting grain cooking time to match package directions.
3.Store undressed assembled bowls in airtight containers in the refrigerator for up to 4 days for easy meal prep; add dressing right before serving to prevent soggy greens.
OMG this was SO good! I threw this together after work on a Tuesday and it was on the table in 35 minutes flat, no fancy steps needed. The roasted chicken came out perfectly juicy, and the veggies had that nice caramelized edge I crave. Total weeknight win!
Game changer for my Sunday meal prep! I made a big batch on Sunday and portioned it out for lunches all week, and it held up so much better than I thought grain bowls usually do. The chicken didn’t get dry, the veggies didn’t get soggy—10/10. Did anyone swap the grain for quinoa instead of farro? Curious how that turned out!
My kids loved it!!! I was so worried the roasted veggies would be too “fancy” for my 7 and 9 year old, but they gobbled up every last bite and asked if we could have it again next week. Even used the leftover chicken for sandwiches the next day. Total family dinner staple now.
Really solid recipe, super easy to follow. Only note is I wish it had a little suggested sauce to drizzle on top? Mine felt a tiny bit dry even though the chicken was cooked correctly. Will definitely make again though, just gonna whip up a quick lemon-tahini drizzle next go around.
Brought this to my neighborhood potluck last weekend and people were begging me for the recipe before I even left! It’s hearty, not boring like so many other salad-adjacent potluck dishes, and it’s easy to scale up for a crowd. Only heads up is if you’re making it for a group, roast the veggies on two sheet pans so they don’t steam instead of crisp up.
As someone who barely knows how to boil water, this was shockingly hard to mess up! I used pre-cut veggies from the grocery store to make it even faster, and my roommates thought I was some kind of gourmet chef. 10/10, will be making this every other week minimum.
Made this before a big day hike up in Rocky Mountain National Park and it kept me full for hours, no mid-hike crash like I get from sugary granola bars. Packed great in my insulated food container, the flavors even tasted better cold after a few hours on the trail. Obsessed.
So happy this recipe is naturally gluten free! I have celiac and I’m always so nervous to try new grain bowl recipes because they sneak in weird soy sauce additives or cross-contaminate, but this uses simple, whole ingredients I can trust. I added a little crumbled feta on top and it was chef’s kiss.
Great flavor profile, easy to make. My only complaint is my chicken took almost 10 minutes longer to roast than the recipe said, but I think my oven runs a little cool so that’s probably on me. Next time I’ll temp the chicken earlier to make sure I don’t overcook the veggies waiting for it to finish.
I’ve been trying to find more balanced, easy meals now that I’m retired and cooking just for myself, and this is perfect. I don’t have to spend hours in the kitchen, it makes enough leftovers for a couple lunches, and it tastes way better than the frozen dinners I used to rely on. Thank you for sharing such an approachable recipe!
This is the perfect post-workout meal! Great balance of protein from the chicken, complex carbs from the grains, fiber from all the roasted veggies—no weird protein powder aftertaste, just real, delicious food. All my clients are getting this recipe sent to them this week, it’s too good not to share.
I was a little worried the flavor would be bland since it’s such a simple ingredient list, but the roasted garlic and olive oil coating on the chicken and veggies is all you really need, tbh. Sometimes less is more! I served it with a side of crusty bread to soak up any extra oil and pan drippings, 10/10.
Made this for a casual date night in with my partner and they were so impressed! We usually get takeout for date night because we think cooking is too much work, but this came together so fast and we even got to chat while the veggies and chicken roasted. We paired it with a crisp white wine and it felt fancy without the effort.
Really good base recipe! I added a bunch of extra chili flakes, a dash of cayenne, and some roasted bell peppers to kick up the heat since I love spicy food, and it was amazing. The base is so versatile you can pretty much add whatever veggies you have in the fridge and it’ll turn out great.
Hearty, filling, no frills, exactly what I want in a weeknight meal. I’ve made a lot of fancy chicken recipes over the years that take hours to make, and none of them hit as hard as this simple 35 minute bowl. Sometimes the most straightforward meals are the best, no question.
First ever meal prep I didn’t abandon after one day!!! I always get bored of meal prep food by Tuesday, but this is so flavorful I’m actually excited to eat my lunch every day this week. Thank you for making a recipe that doesn’t feel like a chore to make or eat!