Farro bowl with spiced chickpeas, vegetables and yogurt sauce

Name: Farro bowl with spiced chickpeas, vegetables and yogurt sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: Pearled farro 1.4 cups; Precooked chickpeas (drained weight) 2 ½ cups; Smoked paprika 1 tsp; Powdered turmeric ½ tsp; Powdered cumin ½ tsp; Extra virgin olive oil to taste; Fine salt to taste; Black pepper to taste; Precooked beets 14 oz; Carrots to be cleaned 2 cups; Extra virgin olive oil to taste; Greek yogurt 0.8 cup; Lemon juice 4 tsp; Extra virgin olive oil 1 spoonful; Fine salt to taste; Black pepper to taste

Difficulty: Very easy
Prep time: 10 min
Cook time: 20 min
Serving: 4
Cost: Low
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PRESENTATION

Recipe by
Lulù Gargari

Farro Bowl with Spiced Chickpeas, Vegetables, and Yogurt Sauce came together on the Italian wellness vodcast "Il piatto bilanciato," where nutritionist Laura Crugnola worked through the bowl with co-presenter Lulù Gargari as a solution for the weekday lunch break. The pairing is deliberate: farro's fiber content and low glycemic index complement the chickpeas' protein, and together they form a balanced, complete meal.

Beets bring polyphenols and antioxidants; carrots are briefly sautéed rather than left raw or slow-cooked, specifically to hold onto their nutrients. A quick yogurt sauce—seasoned with oil and lemon juice—gives the bowl a creamy, citrusy lift against the warm spiced chickpeas and earthy farro. The whole thing is built for meal prep, making it as practical for a packed lunch on Tuesday as it is satisfying to eat.

INGREDIENTS

Pearled farro 1.4 cups (280 g)

For the chickpeas: Precooked chickpeas 2 ½ cups (400 g) - (drained weight); Smoked paprika 1 tsp; Powdered turmeric ½ tsp; Powdered cumin ½ tsp; Extra virgin olive oil to taste; Fine salt to taste; Black pepper to taste

For the vegetables: Precooked beets 14 oz (400 g); Carrots 2 cups (250 g) - to be cleaned; Extra virgin olive oil to taste

For the yogurt sauce: Greek yogurt 0.8 cup (200 g); Lemon juice 4 tsp (20 g); Extra virgin olive oil 1 spoonful; Fine salt to taste; Black pepper to taste

Preparation

How to prepare Farro bowl with spiced chickpeas, vegetables and yogurt sauce

To prepare the farro bowl with spiced chickpeas, vegetables and yogurt sauce, first bring a pot of plenty of salted water to a boil and cook the farro for the time indicated on the package 1. Once cooked, drain and let cool slightly. Meanwhile, take care of the rest of the ingredients: after rinsing the pre-cooked chickpeas, add them to a pan with a drizzle of hot oil 2, then season with salt and pepper 3.

Season with turmeric 4, paprika 5 and cumin 6.

Let the chickpeas brown over medium-low heat for 5-6 minutes 7, stirring often. In the meantime, peel the carrots and cut them into julienne strips 8. Once the chickpeas are golden, add the carrots 9.

Sauté the chickpeas with the carrots for about 5 minutes 10, then transfer everything to a large bowl 11. Now cut the pre-cooked beetroot into cubes 12.

Add a drizzle of oil to the same pan used to cook the chickpeas, then add the beetroots 13 and toss them for just a couple of minutes 14. Transfer the beetroots to the bowl with the chickpeas and carrots 15.

Add the warm farro as well 16 and mix everything together. Finally, make the yogurt sauce: in a small bowl pour the Greek yogurt, the lemon juice 17 and the oil 18, then season with salt and pepper.

Whisk the sauce until smooth 19. Dress the farro mixture with the yogurt sauce as desired and mix well 20. Your farro bowl with spiced chickpeas, vegetables and yogurt sauce is ready to be enjoyed or taken on the go 21!