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Lunchbox: Chickpea & Farro with Caper Tahini Sauce

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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Chickpea & Farro Tabbouleh

Ingredients

Lunchbox: Chickpea & Farro with Caper Tahini Sauce
Ingredients for 5 servings

  • 1 cup uncooked farro
  • 1 bay leaf (optional)
  • Salad
    • 2 roma tomatoes, diced
    • 1 medium cucumber, diced (peeled is optional)
    • 2 cups fresh parsley, minced and chopped
    • 2 tablespoons mint, diced
    • 1 tablespoon olive oil
    • juice from 1 lemon
    • sea salt & pepper to taste
    • 2 radish, diced and sliced (OPTIONAL – I only added it to get rid of other veggies in my fridge)
  • 1 can (15oz) chickpeas, drained
  • 2 teaspoons smoked paprika
  • 2 teaspoons cumin
  • pinch of sea salt & pepper
  • 1 tablespoon avocado oil
  • Caper Tahini Sauce (see below)

 

Utensils

Steps
  1. Bring about 3 cups of water to a boil.  Add farro (and a bay leaf for extra flavor) and cook according to the instructions given, or until farro has cooked through and has a soft, yet chewy texture, about 25 minutes.  Drain and set aside to cool in a large bowl.  Once the farro has cooled down, add the salad ingredients and mix everything together.  Set aside in the fridge to let the flavors better meld.
    Lunchbox: Chickpea & Farro with Caper Tahini Sauce
  2. Season the chickpeas with paprika and cumin.  Set a carbon steel skillet on medium high heat.  Once hot, add avocado oil then add the chickpeas.  Cook for 4 – 6 minutes until dark sears appear on the outside.
    Lunchbox: Chickpea & Farro with Caper Tahini Sauce
  3. Add farro mix to a bowl.  Top with a serving of chickpeas.  Drizzle with optional tahini sauce.  For meal prep, add the ingredients to a stainless steel container since this can be eaten cold.  Keep the sauce separate until  you are ready  to enjoy!
    Lunchbox: Chickpea & Farro with Caper Tahini Sauce

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Calories
370
Protein
13g
Fat
16g
Carbs
49g
Sodium
580mg
Fiber
8g
Sugar
6g
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Caper Tahini Sauce

Ingredients

Ingredients for 5 servings (for above recipe)

  • 1/4 cup lukewarm water
  • 5 tablespoons tahini
  • 3 garlic cloves, minced
  • 1 tablespoon, lemon zest (or more)
  • 1 tablespoon white vinegar
  • 1 teaspoon (coconut) sugar
  • juice from 1/2 lemon (or more to taste)
  • 5 tablespoons capers
  • 2 tablespoons cup fresh basil, finely diced
  • 1 teaspoon cumin (OPTIONAL)
  • sea salt & pepper to taste
Steps

Whisk together all the ingredients for the sauce.  If it is too thick, add tablespoons of water or lemon until you reach your desired thickness.

Calories
100
Protein
3g
Fat
8g
Carbs
5g
Sodium
440mg
Fiber
1g
Sugar
2g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.