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Lunchbox: Chickpea & Farro with Caper Tahini Sauce

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Recipe 1

Chickpea & Farro Tabbouleh

370cal

Ingredients

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

Step 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.

Step 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.

 

Step 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!

Calories370cal
Protein23g
Fats16g
Carbs49g
Sodium580mg
Fiber8g
Sugar6g
Recipe 2

Caper Tahini Sauce

Prep 5min
Total 5min
100cal

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

Step 1

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.

Calories100cal
Protein3g
Fats8g
Carbs5g
Sodium440mg
Fiber1g
Sugar2g
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Details

Prep 5min
Total 5min
Total Calories: 470cal
Total Carbs: 54g
Total Fats: 24g
Total Protein: 26g
Total Sodium: 1020mg
Total Fiber: 9g
Total Sugar: 8g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!