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Farro grain bowl with roasted sweet potato, bell peppers and tahini drizzle
LunchDinnerVegan

Roasted Veggie Farro Bowl

Chewy farro with caramelized sweet potato, peppers and tahini-lemon dressing. 9g fiber, 60mg vitamin C and 700mg potassium per bowl.

9g Fiber60mg Vitamin C110mg Magnesium700mg Potassium
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Prep15 min
Cook30 min
Calories430 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 45 minutes total

  1. Cook the farro

    Simmer the farro in salted water 25-30 minutes until chewy-tender (pearled farro takes ~20). Drain any excess water.

  2. Roast the vegetables

    Toss sweet potato, peppers, zucchini and onion with 2 tbsp olive oil, smoked paprika, salt and pepper. Roast at 220°C / 425°F for 25-30 minutes, flipping once, until caramelized at the edges.

  3. Make the tahini dressing

    Whisk tahini, lemon juice, grated garlic, a pinch of salt and 3-4 tbsp warm water until pourable. It will seize before it smooths, so keep whisking.

  4. Assemble

    Divide the farro among bowls, pile on the roasted vegetables and drizzle generously with tahini dressing.

  5. Finish

    Top with toasted seeds, fresh herbs or a pinch of chili flakes. Serve warm or at room temperature.

Why this helps

Fiber-rich plant-based lunches

Whole grains plus roasted vegetables is the simplest formula for hitting your fiber target, and farro makes it interesting: chewy, nutty, and higher in protein than rice. The vitamin C from the peppers isn't just a bonus: it helps you absorb the iron in the farro and tahini.

All about FiberAll about Vitamin CAll about MagnesiumAll about Potassium

Nutrition facts

per serving · % DV
  • Calories 430 kcal22%
  • Protein 11g22%
  • Total Carbohydrate 66g24%
  • Dietary Fiber 9g32%
  • Total Sugars 9g18%
  • Total Fat 15g19%
  • Sodium 310mg13%

Vitamins & minerals

  • Iron 3.4mg19%
  • Calcium 110mg8%
  • Magnesium 110mg26%
  • Potassium 700mg15%
  • Vitamin C 60mg67%
  • Folate 70mcg18%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

What is farro, exactly?
Farro is an ancient whole wheat grain with a chewy bite and nutty flavor. A cooked cup has about 7 g of protein and 5 g of fiber, more of both than brown rice.
Is farro gluten-free?
No. Farro is a type of wheat and contains gluten. For a gluten-free version of this bowl, use quinoa or brown rice instead.
Can I use pearled, semi-pearled or whole farro?
Any works; cooking time is the difference. Pearled cooks in ~20 minutes, semi-pearled in ~30, whole in ~40+. The nutrition differences are small.
Why did my tahini dressing get thick and pasty?
That's normal. Tahini seizes when liquid is first added. Keep whisking and adding warm water a tablespoon at a time; it always smooths out.
Can I roast the vegetables ahead?
Yes. Roast up to 3 days ahead and refrigerate. Serve at room temperature or warm through in a hot oven for 10 minutes. Microwaving makes them soggy.
How do I add more protein?
Add a can of chickpeas to the roasting tray for the last 15 minutes, or top each bowl with a fried egg. Either adds 5-7 g of protein per serving.
Is sweet potato a good source of vitamin A?
Exceptional. One bowl covers well over a full day's vitamin A (as beta-carotene) thanks to the 100 g of sweet potato per serving.
Can I use a different dressing?
A simple lemon-olive oil vinaigrette works, but you'll lose the tahini's calcium, iron and creamy texture. Hummus thinned with lemon juice is another good option.

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