Delight in a culinary journey with these wholesome farro bowls, brimming with a symphony of flavors and textures. Imagine tender, chewy farro perfectly complemented by savory shredded chicken, sweet and caramelized roasted sweet potatoes, vibrant wilted kale, delicate flaked coconut, and crunchy slivered almonds. This recipe isn’t just a meal; it’s an experience, offering a harmonious blend of nutrients and taste that will quickly become a cherished favorite in your kitchen.
Discover the Magic of Farro: Your New Favorite Whole Grain
If you’ve yet to embark on the farro journey, now is the perfect time to discover this ancient grain. Farro, an often-overlooked staple, holds a special place in my heart – it’s undeniably my favorite grain! Its distinct chewy texture and subtly nutty flavor are simply irresistible, elevating any dish it graces. This particular farro bowl recipe played a pivotal role in my introduction to this incredible grain. Many years ago, my dear friend Becky from The Vintage Mixer first shared her exquisite kale and coconut chicken salad, and ever since, a version of it has been in constant rotation in my household.
Over the years, I’ve lovingly made a few personal tweaks to this foundational recipe, such as incorporating a variety of nuts and introducing other delightful roasted vegetables to enhance its complexity and nutritional profile. However, I’ve been careful to preserve the elements I cherish most: the incredible depth of flavor brought by sesame oil and soy sauce in the dressing, the unique texture of unsweetened flaked coconut, and, of course, the hearty chewiness of farro. The result is a meal that is not only incredibly satisfying and healthy but also profoundly delicious.
A Wholesome and Versatile Meal for Any Occasion
What makes this chicken, sweet potato, and kale farro bowl truly exceptional is its remarkable adaptability. It’s an ideal dish for any season, equally delightful whether served warm on a chilly evening or at room temperature for a refreshing summer meal. In fact, I often find myself enjoying the leftovers straight from the fridge – it’s that good! This recipe is perfect for a light yet satisfying dinner for the entire family, or it can be easily portioned out at the beginning of the week, providing you with wholesome, ready-to-eat lunches for days. Its robust flavors and satisfying components make it an excellent choice for meal prep, ensuring you have access to nutritious food even on your busiest days.
Unleash Your Creativity: Customizing Your Farro Bowl
One of the greatest joys of this farro bowl recipe lies in its incredible flexibility. While the base recipe is fantastic, it also serves as a canvas for your culinary imagination. Feel free to experiment with various mix-ins to suit your preferences, what’s in season, or simply what you have on hand. Here are some inspiring ideas to get you started:
Protein Power-Ups: Elevating Your Bowl
While shredded chicken offers a classic and lean protein choice, the possibilities are vast. Consider pan-seared steak, thinly sliced and added for a richer flavor profile. Ground turkey, seasoned and crumbled, makes for a lighter alternative. For a meatless option that still packs a protein punch, top your serving with a perfectly fried or poached egg, allowing its runny yolk to create an extra layer of richness in the bowl. Grilled shrimp or pan-seared tofu can also introduce different textures and flavors, making this bowl suitable for diverse dietary needs and preferences.
Vibrant Veggie Additions: A Burst of Color and Nutrients
The beauty of this bowl is that almost any vegetable can find a happy home here. Beyond sweet potatoes and kale, consider roasting colorful bell peppers for sweetness and crunch, red onion for a pungent kick, or earthy mushrooms for umami depth. Seasonal squash like butternut or acorn squash adds a delightful sweetness, especially in the fall. Asparagus or broccoli florets can offer a fresh, slightly bitter contrast. Don’t be afraid to mix and match; a medley of roasted vegetables not only enhances the visual appeal but also boosts the nutritional value, ensuring a wide array of vitamins and minerals. The key is to roast them until tender and slightly caramelized, bringing out their natural sugars and deepening their flavor.
Nutty Nuances: Textural Delights and Healthy Fats
The slivered almonds provide a wonderful crunch, but I often switch up the nuts based on what’s available in my pantry. Hazelnuts, with their distinct, rich flavor, pair beautifully with the nutty farro. Pecans offer a buttery taste and a softer crunch. Pine nuts, when lightly toasted, release a delicate, buttery aroma that adds sophistication. For an extra layer of healthy fats and texture, consider adding walnuts, cashews, or even a sprinkle of pumpkin or sunflower seeds. Each addition brings its own unique character, contributing to the overall satisfaction of the meal.
Grain Alternatives: Exploring Other Wholesome Bases
While farro remains my top choice due to its exceptional chewiness and flavor, you absolutely can use other grains as a base. Brown rice offers a familiar, wholesome alternative with a slightly milder texture. Quinoa, a complete protein, provides a lighter, fluffier texture and a slightly grassy note. Bulgur wheat, often used in Mediterranean cuisine, cooks quickly and has a fine, chewy consistency. Even couscous or pearl barley could work, each bringing a different character to the bowl. Choosing a different grain allows you to adapt the recipe to what you have, or to explore new flavors and textures.
Why This Farro Bowl is a Must-Try
This recipe transcends the ordinary, transforming simple ingredients into a gourmet experience. It’s not just about mixing components; it’s about creating balance. The earthy, nutty notes of farro, the savory depth of chicken, the sweet caramelization of roasted sweet potatoes, the slight bitterness of fresh kale, and the exotic undertones of coconut and sesame oil all come together in perfect harmony. The light, yet intensely flavorful dressing ties everything together, ensuring every bite is a delightful combination of sweet, savory, and umami.
Nutritional Benefits Abound
Beyond its incredible taste, this farro bowl is a nutritional powerhouse. Farro is a whole grain, rich in fiber, protein, and essential minerals like magnesium and iron. Sweet potatoes are packed with vitamins A and C, and kale is a true superfood, providing a wealth of antioxidants and vitamins K, A, and C. The chicken offers lean protein crucial for muscle repair and satiety, while the almonds and coconut contribute healthy fats and additional fiber. This meal is designed to keep you feeling full, energized, and satisfied, making it an excellent choice for maintaining a healthy lifestyle without compromising on flavor.
Perfect for Meal Prep and Busy Lifestyles
One of the standout features of this farro bowl is its meal prep friendliness. You can cook a large batch of farro and roast your vegetables at the beginning of the week. The chicken can be pre-shredded or leftover from another meal. Assemble the bowls when you’re ready to eat, or create individual portions for grab-and-go lunches. Its ability to taste great warm, at room temperature, or cold makes it an incredibly convenient option for those with busy schedules. Say goodbye to dull desk lunches and hello to vibrant, flavorful, and healthy meals ready in minutes.
Farro with Chicken, Sweet Potatoes and Kale
6
servings
15
20
35
Healthy and hearty grain bowls filled with so many of my favorite things!
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Ingredients
- 1 cup uncooked farro (215 grams)
- 2 tablespoons olive oil
- 1 tablespoon sesame oil
- 2 tablespoons soy sauce
- 1 medium sweet potato, peeled and diced
- 1 medium bunch kale, torn and ribs removed
- ½ cup unsweetened flaked coconut (42 grams)
- ¼ cup slivered almonds (28 grams)
- 2 cups shredded cooked chicken (280 grams)
Instructions
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In a medium pot of salted boiling water, add farro. Cook for 15 minutes, until al dente. Drain and set aside.
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Meanwhile, preheat oven to 375 degrees F (190 degrees C).
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Combine the olive oil, sesame oil, and soy sauce to make a savory dressing.
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Toss the diced sweet potatoes with just enough of the prepared dressing to coat them evenly. Spread the coated sweet potatoes onto a sheet pan and roast for 10 minutes.
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Toss the torn kale, flaked coconut, and slivered almonds with a little more of the dressing. Add this mixture to the sheet pan with the sweet potatoes and continue to roast for another 10 minutes. The sweet potatoes should be tender, the kale wilted, and the coconut and nuts lightly toasted.
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In a large bowl, combine the roasted vegetables, cooked farro, shredded chicken, and the remaining dressing. Toss everything together until well combined. Serve warm or at room temperature.
Notes
- Refer to the sections above for creative variations and customization ideas for this dish.
- If sesame oil is not available, you can substitute it with an equal amount of olive oil for a slightly different, but still delicious, flavor profile.
Recipe adapted from The Vintage Mixer.