Save The kitchen smelled like cumin and lemon on a Thursday night when I realized I had forgotten to meal prep. I opened the fridge, saw leftover farro from Sunday, a can of chickpeas in the pantry, and chicken breasts I'd meant to use two days earlier. Instead of ordering takeout, I decided to build something bright and filling, something that felt like reset button for the week. That improvised bowl became this recipe, and now it's what I make when I need to feel grounded and energized at the same time.
I made this for my sister after her first week at a new job, the kind of week where she came home too tired to think. She sat at my counter, quiet and drained, and ate two bowls without saying much. Halfway through the second one, she looked up and said it tasted like someone cared, which is maybe the best compliment food can get. Now she texts me for the tahini sauce recipe at least once a month.
Ingredients
- Boneless, skinless chicken breasts: They roast quickly and stay juicy if you don't overcook them, and the spice rub gives them a warm, smoky flavor that stands up to the tangy sauce.
- Farro: This chewy, nutty grain holds its texture beautifully and makes the bowl feel substantial without being heavy.
- Chickpeas: Roasting them transforms their texture into something crispy on the outside and creamy inside, adding protein and a satisfying crunch.
- Mixed baby greens: Spinach, arugula, or kale bring color and a peppery freshness that balances the richness of the tahini.
- Cherry tomatoes and cucumber: These add bursts of juice and crunch, making every bite feel bright and alive.
- Tahini: The backbone of the sauce, it turns creamy and luscious when whisked with lemon juice and just a little water.
- Fresh lemon juice: It wakes up every ingredient in the bowl and keeps the tahini from feeling too rich or heavy.
- Garlic: Just one clove, minced fine, adds a gentle bite that deepens the sauce without overpowering it.
- Cumin and smoked paprika: These spices give the chicken and chickpeas a warm, earthy flavor that feels both comforting and exciting.
Instructions
- Prep and roast the chicken:
- Preheat your oven to 400 degrees Fahrenheit and rub the chicken breasts with olive oil, cumin, paprika, salt, and pepper until they are evenly coated. Place them on a parchment lined baking sheet and roast for 20 to 25 minutes, until the juices run clear and the internal temperature reaches 165 degrees.
- Cook the farro:
- Combine the farro, water, and salt in a saucepan and bring it to a boil, then reduce the heat and let it simmer for 25 to 30 minutes until the grains are tender and chewy. Drain any excess water and fluff it with a fork.
- Roast the chickpeas:
- Toss the drained chickpeas with olive oil, cumin, and salt, then spread them on a separate baking sheet. Roast them for 15 to 20 minutes, shaking the pan halfway through, until they are golden and slightly crispy on the outside.
- Make the lemon tahini sauce:
- Whisk together the tahini, lemon juice, water, olive oil, minced garlic, salt, and pepper in a small bowl until smooth and creamy. If it seems too thick, add water one tablespoon at a time until it reaches a pourable consistency.
- Assemble the bowls:
- Divide the cooked farro among four bowls, then top each with a handful of greens, sliced roasted chicken, roasted chickpeas, cherry tomatoes, cucumber, and red onion. Drizzle generously with the lemon tahini sauce and serve immediately while everything is still warm.
Save One Sunday afternoon, I packed these bowls into containers for my neighbor who had just had a baby. She sent me a photo later that night of her eating it straight from the container on the couch, one handed, with the baby asleep on her chest. She said it was the first meal in days that tasted like more than fuel, and I realized that is what I love most about this bowl. It is nourishing in a way that goes beyond nutrition.
Making It Your Own
You can swap the farro for quinoa or brown rice if you want something gluten free, or even use leftover grains you already have in the fridge. I have made this with roasted sweet potato instead of chicken for a vegetarian version, and it was just as satisfying. If you want more richness, add sliced avocado or crumbled feta on top, both of which love the lemon tahini sauce. The beauty of a bowl like this is that it bends to what you have and what you need.
Storing and Reheating
I like to store the components separately in the fridge, the farro and chicken in one container, the greens and veggies in another, and the sauce in a small jar. That way, nothing gets soggy and you can assemble fresh bowls for up to three days. The chickpeas lose their crispiness after a day, but they are still delicious, just a little softer. If you want to reheat the chicken and farro, do it gently in the microwave or on the stovetop with a splash of water to keep everything moist.
Serving Suggestions
This bowl is a complete meal on its own, but it pairs beautifully with a crisp Sauvignon Blanc if you are in the mood for wine, or a tall glass of iced mint tea for something refreshing and alcohol free. I have also served it alongside warm pita bread for scooping up extra sauce, which is never a bad idea.
- Double the tahini sauce and keep it in the fridge for salads, roasted vegetables, or grain bowls all week long.
- If you can not find farro, barley or freekeh work just as well and have a similar chewy texture.
- Toast the cumin in a dry pan for thirty seconds before using it to wake up its flavor and make the spices taste more vibrant.
Save This bowl has become my answer to the question of what to eat when I want something that feels like taking care of myself. I hope it does the same for you.
Recipe FAQ
- → Can I make this bowl ahead of time?
Yes, you can prep components individually. Store cooked farro, roasted chicken, and chickpeas separately in airtight containers for up to 3 days. Keep the sauce refrigerated and assemble bowls fresh to prevent greens from wilting. The lemon-tahini sauce can be made up to 2 days in advance.
- → What can I substitute for farro?
Quinoa, brown rice, or barley work wonderfully as alternatives. For a gluten-free option, use certified gluten-free oats, millet, or buckwheat groats. Cooking times may vary slightly, so check package instructions. These substitutes maintain the hearty texture and nutritional profile of the original dish.
- → How do I get crispy roasted chickpeas?
Ensure chickpeas are thoroughly drained and patted dry before roasting. Toss with olive oil and seasonings, then spread in a single layer on the baking sheet. Roast at 400°F for 15–20 minutes, shaking the pan halfway through. They'll continue to crisp as they cool, so remove them when lightly golden.
- → What if my tahini sauce is too thick?
Whisk in water one tablespoon at a time until you reach your desired consistency. The sauce should be pourable but not watery. Lemon juice can also help thin it while adding brightness. Remember that tahini thickens as it cools, so account for this when adjusting consistency.
- → Can I make this bowl vegetarian?
Absolutely. Replace the roasted chicken with crispy tofu, tempeh, or additional roasted chickpeas and legumes. You could also add roasted cauliflower steaks, baked falafel, or herbed white beans for protein. The lemon-tahini sauce pairs beautifully with any of these alternatives.
- → What pairs well with this bowl?
A crisp white wine like Sauvignon Blanc complements the bright lemon and tahini flavors. For non-alcoholic options, try iced mint tea or fresh lemonade. A light Greek yogurt-based drink or sparkling water with fresh herbs also pairs nicely with the Mediterranean flavors.