Savory miso-glazed sweet potatoes are roasted with broccoli and served with miso chickpeas and a zesty tahini dressing in these delicious farro bowls!
Farro is an underrated grain, and it's a fantastic base for grain bowls because it cooks quickly and has a great chewy texture. I also love using it in farro salads, fall grain bowls, and this farro bake, so it's a grain worth stocking up on!
But the star of the show in these farro bowls is the maple-miso baked sweet potato. The sweet potatoes are tender, sweet and savory, and so easy to make.
While the sweet potatoes and broccoli roast we'll pan-fry chickpeas in miso and butter and blend a quick tahini hemp seed dressing to tie the flavors together. The flavors in this bowl are fantastic and rival only my sweet potato quinoa bowls.
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Recipe features
- Bursting with flavor: The sweet potatoes are salty, sweet, and savory, while the chickpeas pack a punch of umami. The hemp dressing is simple but refreshing, with lemon juice and lemon zest shining through an otherwise nutty base.
- Easy: Most of these ingredients are inexpensive pantry staples and products like broccoli and a can of chickpeas. The sweet potatoes and broccoli are roasted on the same sheet pan while the sauce, chickpeas, and farro are prepped.
- Meal prep friendly: These farro bowls make 4-5 servings and are great for meal prep.
Ingredients
- Sweet potatoes: Use orange/red-fleshed sweet potatoes for a tender and sweet result.
- Broccoli: Choose one large broccoli crown or two small broccoli crowns to make 4 servings of vegetables.
- Farro is a chewy grain. Choose pearled farro for quick cooking farro, which is ready in just 15-20 minutes. If the package doesn't say the type of farro, just check the cooking time on the back.
- Tahini dressing: This is made with tahini, hemp hearts, and lemon juice. Tahini is available at most grocery stores in the international aisle or by the peanut butter.
- Lemons: I recommend whole lemons instead of lemon juice because adding lemon zest does a lot for the dressing. Lemon juice is used in the miso glaze and in the tahini dressing.
- Maple syrup: This is used in the miso glaze. Honey also works.
- Miso: Yellow miso is a powerhouse of flavor. Red or white miso also work if that's what you have on hand.
- Hemp hearts: You may also see them labeled as shelled hemp seeds. These provide 10 grams of protein in just 3 tablespoons! They blend up easily, so you don't need a food processor or high-powered blender to use them.
Step-by-step instructions
Before you begin: Preheat the oven to 425 degrees F. Layer a large sheet pan with parchment paper (optional) to prevent the potatoes from sticking to the pan.
1. Prepare sweet potatoes. Slice the sweet potatoes in half length-wise. Toss with oil and lay flesh side down on the baking sheet. Poke a few holes with a knife to allow steam to escape. Sprinkle with kosher salt. Roast at 425F for 15 minutes, then remove from the oven.
2. Toss the broccoli in oil and sprinkle with salt. Add to the sheet pan with the sweet potatoes. Try to avoid overlapping the broccoli. Roast for another 15 minutes.
3. Meanwhile, prepare the farro by placing it in a small saucepot and covering it with an inch of water. Bring to a boil over high heat. Once boiling, reduce heat to a simmer over medium-low. Simmer uncovered until the farro is cooked through, about 18-20 minutes. Drain off excess liquid.
4. Make the sauce. Combine tahini, hemp seeds, ¼ cup water, and lemon juice, in a blender. Blend until smooth, adding additional water as needed to thin the sauce to a pourable consistency.
5. Make the miso glaze by whisking together maple syrup, miso, and lemon juice in a small container. Remove the sweet potatoes from the oven after the second 15-minute timer is up. The potatoes should have roasted for 30 minutes at this point.
6. Use a pastry brush to lightly brush the orange flesh side of the potatoes with the glaze. Return to the oven and roast flesh-side up with the broccoli for another 5 minutes. Remove from the oven when the potatoes can be pierced easily with a fork and the broccoli is starting to brown.
7. Make the miso chickpeas by melting butter over medium heat in a skillet. Add the chickpeas and a pinch of salt and toast until golden, about 5 minutes. Stir in the chopped garlic and thinned miso sauce. Cook an additional 2 to 3 minutes, until the garlic is golden.
8. Assemble the grain bowls by distributing the sweet potato halves, broccoli, farro, and a drizzle of tahini dressing across bowls. Serve with a lemon wedge. Enjoy!
Tips and variations
- The miso-glazed sweet potatoes are a fantastic vegetarian Thanksgiving recipe or a side dish with weeknight dinners.
- This recipe looks like it has a lot of steps but most of the ingredients are prepared quickly. Start the sweet potatoes first, then start cooking the farro. The chickpeas, dressing, and maple glaze can all be prepped while the sweet potato, broccoli, and farro cook.
- Sauce: I love the tahini hemp sauce but I know hemp seeds aren't available everywhere. Another great option is this tahini dressing, lemon vinaigrette, or even cashew cream.
- Different vegetables: Cook time may need to be adjusted depending on what kind of vegetable you use. Cauliflower, Brussels sprouts, and green beans take roughly the same amount of time as broccoli. You can also stir steamed spinach or kale into each bowl.
FAQ
You can use equal amounts of brown or white rice, quinoa, or amaranth in place of farro. Cook according to package instructions.
Yes, frozen broccoli can be used in place of fresh broccoli. It does not need to be thawed first because it will thaw quickly in the oven.
Storage tips
- Keep refrigerated in a closed container for 3-4 days for the best quality. The farro bowls reheat quickly in the microwave.
- Store the sauce separately for up to a week. It will thicken up as it refrigerates. Add an extra splash of water or lemon juice to thin, as needed.
- To meal prep the bowls, divide individual servings across 4 storage containers. Store the sauce separately.
Looking for more vegan bowls?
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Sweet Potato Farro Bowls
Ingredients
Sweet Potatoes and Broccoli
- 2 medium sweet potatoes
- 2 teaspoons olive oil divided
- ½ teaspoon kosher salt divided
- 1 large crown broccoli cut into florets
- 1 tablespoon maple syrup honey also works
- 1 tablespoon lemon juice from ½ lemon
- 1 teaspoon yellow miso white or red also works
Miso Chickpeas
- 1 tablespoon unsalted butter
- 15 ounce can chickpeas drained and rinsed
- salt to taste
- 1 teaspoon yellow miso white or red also works
- 1 teaspoon water
- 2 cloves garlic roughly chopped
Bowl Ingredients
- 1 cup dry pearled farro see note #1
- ¼ to ½ cup water
- ¼ cup tahini
- ¼ cup hemp hearts see note #2
- 1 medium lemon juiced and zested (about 2 tablespoons lemon juice)
- freshly ground black pepper for serving
Instructions
Roasted Sweet Potatoes and Broccoli
- Preheat the oven to 425 degrees F. Layer a large sheet pan with parchment paper (optional) to prevent the potatoes from sticking to the pan.
- Slice the sweet potatoes in half length-wise so that you have 4 halves. Coat with 1 teaspoon oil and lay flesh side down on the baking sheet. Poke a few holes with a knife to allow steam to escape. Sprinkle with ¼ teaspoon salt. Roast for 15 minutes at 425F.
- Toss the broccoli with the remaining 1 teaspoon olive oil and ¼ teaspoon salt. When the 15 minute timer is up, remove the sweet potatoes from the oven. Add broccoli to the sheet pan, spreading into an even layer. Roast for another 15 minutes.
- Make the miso glaze by whisking together maple syrup (or honey), lemon juice, and miso in a small container.
- Remove the sweet potatoes from the oven after the second 15 minute timer is up. The potatoes will have roasted for 30 minutes at this point. Use a pastry brush to lightly brush the orange flesh side of the potatoes with the glaze.
- Return to the oven and roast flesh-side up with the broccoli for another 5 minutes. Remove from the oven when the potatoes can be pierced easily with a fork and the broccoli is starting to brown.
Miso Chickpeas
- Heat a medium skillet over medium heat. Add the butter. Once melted, add the chickpeas and a sprinkle of salt. Toast for about 5 minutes, until the chickpeas begin to brown.
- In a small bowl, thin the miso by whisking it with 1 teaspoon of water. Add the miso to the chickpeas along with the garlic. Continue cooking until the garlic is golden, then remove from the heat and set aside.
Bowl Assembly
- Cook the farro per package instructions. Typically, this is 1 cup farro to 2 ½ cups water with a pinch of salt. Bring to a boil over high heat. Once boiling, reduce heat to a simmer over medium-low. Simmer, uncovered, until the farro is cooked through, about 18-20 minutes. Drain off extra water.
- Make the sauce by combining ¼ cup water, tahini, hemp hearts, the zest and juice of a lemon, and a pinch of salt in a blender. Blend until smooth, adding ¼ cup of additional water as needed to thin the sauce to a pourable consistency.
- Distribute sweet potato halves, broccoli, farro, chickpeas, and a drizzle of tahini dressing across 4 bowls. Serve with freshly ground black pepper, to taste. Enjoy!
Notes
- Farro: Pearled farro cooks more quickly than regular farro. If the package doesn't say the type of farro, check the cooking instructions. Pearled farro cooks in 15-20 minutes. Farro can be replaced with quinoa or white/brown rice for a gluten-free option.
- Hemp hearts are sometimes labeled as "shelled hemp seeds" and can usually be found near the chia seeds and flaxseeds. They are in the baking aisle at my store.
- Timing: Start the sweet potatoes first, then start cooking the farro. The chickpeas, dressing, and maple glaze can all be prepped while the sweet potatoes and broccoli roast.
- Storage and reheating: Keep refrigerated in a closed container for 3-4 days for best quality. Store the sauce separately if you prefer it cold. Reheat in the microwave for about 2 minutes, until warmed through.
- Makes 4-5 servings, depending on appetite. For a lower carb meal, decrease the amount of farro per serving.
- If you have any leftover miso glaze, it's delicious brushed on the broccoli as well.
Trish
This was so yummy! I didn’t expect it to be as good as it was. Yay!
Cassidy Reeser
So happy to hear that! The miso really does it, I think. Thanks for the review! 🙂
Trish
I loved this! Wasn’t really expecting to like it as much as I did. I will make it again.
Cassidy Reeser
Awesome! Thanks for the review! 🙂
Kalyn Druhot
Easy to make and made me feel great afterwards, saved to my favorites!
Cassidy Reeser
Thanks for making it! 🙂