经典谷物碗
Main55 分钟4 份简单关于此食谱
一份营养丰富、可无限定制的谷物碗，以蓬松的法罗麦为基础，配以烤蔬菜、脆香鹰嘴豆、奶油牛油果和清爽的柠檬芝麻酱酱汁。这是一道营养均衡、令人满足的餐点，易于提前准备，几分钟内即可组合完成——完美适合工作日晚餐或整周的提前准备午餐。
步骤说明
- 1
Preheat your oven to ![425°F]. Line a large baking sheet (or two smaller ones) with parchment paper or aluminum foil for easy cleanup.
- 2
In a medium saucepan, combine the rinsed farro, water, and 1/2 tsp salt. Bring to a boil over ^[high heat], then reduce heat to ^[medium-low]. Simmer uncovered for 25–30 minutes, until the farro is tender but still has a pleasant chew. Drain any excess water through a colander, then return the farro to the pot and fluff with a fork. Cover to keep warm.
- 3
While the farro cooks, spread the patted-dry chickpeas on one side of the prepared baking sheet and the sweet potato cubes and red onion wedges on the other side. Drizzle everything with 3 tbsp olive oil, then sprinkle with paprika, garlic powder, salt, and black pepper. Toss each section to coat, keeping the chickpeas separate from the vegetables so they crisp up properly.
- 4
Roast at ![425°F] for 15 minutes. Remove the pan from the oven, push the chickpeas and sweet potato to the edges, and add the zucchini to the center. Return to the oven and roast for another 15–20 minutes, until the sweet potato is fork-tender, the zucchini is golden at the edges, and the chickpeas are deeply golden and starting to crisp. They will continue to crisp as they cool.
- 5
In a small mixing bowl, whisk together the tahini, lemon juice, grated garlic, olive oil, water, salt, and cumin until smooth and creamy. The dressing will seize up at first — keep whisking and it will come together. Add more water, 1 tablespoon at a time, until it reaches a pourable, drizzle-able consistency. Taste and adjust salt or lemon juice as needed.
- 6
To build each bowl: start with a generous base of cooked farro (about 3/4 cup per bowl). Add a small handful of baby spinach to one side — the warmth of the farro will gently wilt it. Arrange the roasted sweet potato, zucchini, and red onion over the top, then pile on a big scoop of crispy chickpeas.
- 7
Fan a few slices of avocado over the bowl. Sprinkle with pumpkin seeds, parsley, and crumbled feta cheese (if using). Drizzle generously with the lemon juice-tahini dressing. Serve with a lemon wedge on the side for an extra squeeze of brightness.
