Healthy & Delicious Farro Bowls: Chicken, Roasted Sweet Potatoes, and Kale
Prepare to fall in love with your new favorite healthy meal: these incredible Farro Bowls! Overflowing with a symphony of flavors and textures, each bowl is packed with wholesome ingredients like tender shredded chicken, perfectly roasted sweet potatoes and kale, delicate flaked coconut, and crunchy slivered almonds. This isn’t just a meal; it’s a vibrant, nutritious, and utterly satisfying experience that will quickly earn a permanent spot in your weekly rotation.
If you haven’t yet discovered the wonders of farro, allow me to introduce you to your new favorite grain! Farro boasts an irresistible chewy texture and a distinct nutty flavor that truly sets it apart from other grains. It’s incredibly versatile and a fantastic source of fiber and protein, making it an excellent base for hearty and healthy bowls like this one. In fact, it was this very dish that cemented farro’s place in my heart.
The inspiration for this beloved recipe stems from my dear friend Becky of The Vintage Mixer. Many years ago, she introduced me to her exquisite kale and coconut chicken salad. I was instantly captivated by its unique blend of sweet, savory, and nutty notes. Since then, her salad has been a regular feature in my kitchen, a testament to its enduring appeal and deliciousness.
Over time, as with many cherished recipes, I’ve enjoyed experimenting and making a few personal modifications to Becky’s original creation. I’ve introduced additional layers of texture and nutrition by incorporating crunchy nuts and a variety of other roasted vegetables. However, I’ve been careful to preserve the elements I love most: the incredibly flavorful sesame oil and soy sauce dressing, which provides an umami-rich depth, and the delightful addition of unsweetened coconut for a hint of natural sweetness and chewiness. And, of course, the foundational ingredient – farro – remains. The result is a meal that is consistently hearty, incredibly healthy, and absolutely delicious!
Why You’ll Love This Farro Bowl Recipe
This Farro Bowl is more than just a meal; it’s a celebration of fresh, wholesome ingredients coming together in perfect harmony. You’ll adore the satisfying chewiness of the farro, beautifully complemented by the sweetness of roasted sweet potatoes and the earthy goodness of wilted kale. The shredded chicken adds lean protein, while the flaked coconut and slivered almonds provide delightful crunch and flavor. The homemade dressing, with its enticing blend of sesame oil and soy sauce, ties everything together with an irresistible savory punch. It’s a complete meal that feels gourmet yet is surprisingly easy to prepare, making it ideal for busy weeknights or proactive meal prepping.
Perfect for Any Occasion: Enjoy Warm or Cold
One of the many beautiful things about this farro bowl is its incredible adaptability. It’s truly perfect for enjoying year-round, regardless of the season. Whether you prefer it warm, fresh from the oven, or at a more mellow room temperature, the flavors are equally vibrant and satisfying. This versatility makes it an ideal candidate for gatherings, picnics, or even just a simple weeknight dinner. I often find myself enjoying the leftovers straight out of the fridge the next day, a testament to how well this dish holds up and how delicious it remains.
Beyond its temperature flexibility, this recipe is a meal prep superstar. You can easily whip up a large batch for a light yet fulfilling dinner for the entire family, ensuring everyone gets a healthy and delicious meal. Or, if you’re looking to streamline your weekly lunches, simply portion it out into individual containers. Having these nutritious bowls ready to grab and go saves precious time and helps maintain healthy eating habits throughout your busy week. The combination of complex carbohydrates from farro, protein from chicken, and a wealth of vitamins from the vegetables makes it a balanced and energizing meal.
Creative Variations to Make It Your Own
While the classic combination of chicken, sweet potatoes, and kale is undeniably delicious, this farro bowl recipe is remarkably flexible. Don’t hesitate to play around with different mix-ins and ingredients based on your personal preferences or what you have available in your pantry. Here are a few ideas to inspire your culinary creativity and tailor the dish to your liking:
Protein Power-Ups
While shredded chicken offers a classic, lean protein, feel free to experiment with other options. For a heartier meal, thinly sliced pan-seared steak or ground turkey could be fantastic alternatives, absorbing the dressing’s flavors beautifully. If you’re looking to go meatless, a perfectly fried or poached egg atop each serving adds a rich, creamy element and a boost of protein. Tofu or tempeh, marinated and pan-fried, also make excellent plant-based protein choices that complement the other ingredients.
Vibrant Vegetable Additions
The beauty of this bowl lies in its capacity for vegetable customization. Beyond sweet potatoes and kale, nearly any roasted vegetable will shine here. Consider adding colorful bell peppers, earthy mushrooms, sharp red onion, delicate asparagus, or even seasonal squash like butternut or acorn squash. Roasting these vegetables alongside the sweet potatoes will bring out their natural sweetness and create a depth of flavor that’s simply unmatched. Don’t be shy about mixing and matching; the more variety, the more nutrients and exciting textures you’ll introduce to your bowl!
Nutty Crunch Factor
I often vary the nuts based on what I have on hand, and they always add a wonderful textural contrast and subtle richness. Slivered almonds are a favorite, but toasted hazelnuts offer a deeper, more pronounced nutty flavor. Pecans contribute a buttery note, while pine nuts provide a delicate crunch. For an extra layer of flavor and health benefits, consider walnuts or even cashews. Lightly toasting them before adding them to the bowl enhances their aroma and crispness.
Grain Alternatives
Farro will always hold a special place as my preferred grain for its unique chewiness and robust flavor. However, if you’re looking for alternatives or simply want to try something different, this recipe is incredibly adaptable. Brown rice offers a comforting, familiar texture, while quinoa provides a complete protein and a fluffier consistency. For a quicker cook time, bulgur wheat could be an excellent choice. Each grain will impart a slightly different character to the bowl, allowing you to discover your perfect combination.
Essential Ingredients for Your Kitchen
To help you gather everything you need to create these fantastic farro bowls, I’ve curated a list of some of the key ingredients and kitchen tools available through affiliate links below. Stocking your pantry with quality essentials makes healthy cooking both easier and more enjoyable.
Instructions
-
In a medium pot of salted boiling water, add farro. Cook for 15 minutes, until al dente. Drain and set aside.
-
Meanwhile, preheat oven to 375 degrees F.
-
Combine the olive oil, sesame oil, and soy sauce to make a dressing.
-
Toss the sweet potatoes with just enough dressing to coat. Spread onto a sheet pan and roast for 10 minutes.
-
Toss the kale, flaked coconut, and slivered almonds with a little more dressing. Add to the sheet pan with the sweet potatoes and roast another 10 minutes until sweet potatoes are tender, kale is wilted, and coconut and nuts are toasted.
-
In a large bowl toss the roasted veggies, farro, chicken, and remaining dressing. Serve warm or at room temperature.
Notes
- See post above for possible variations to this dish.
- If you don’t have sesame oil, you can replace it with more olive oil.
Recipe adapted from The Vintage Mixer.
A Wholesome, Flavorful Addition to Your Table
This Farro Bowl with Chicken, Sweet Potatoes, and Kale truly exemplifies how healthy eating can be incredibly flavorful and satisfying. It’s a dish that brings together diverse textures and tastes, from the earthy chew of farro to the sweet, caramelized notes of roasted vegetables, all unified by a zesty, umami-rich dressing. Whether you’re a seasoned cook or just starting your culinary journey, this recipe offers a straightforward path to a wholesome and delicious meal that caters to both your taste buds and your well-being.
We encourage you to try this recipe and make it your own! The flexibility to adapt the proteins, vegetables, and nuts means you can enjoy a fresh take on this bowl time and time again. It’s a fantastic way to introduce more ancient grains and vibrant vegetables into your diet, proving that nutritious meals can be anything but boring. So, gather your ingredients, fire up your oven, and get ready to enjoy a bowl of pure, wholesome deliciousness!