Ancient Grains Bowl from True Food Kitchen features a nutrient-packed blend of quinoa, farro, and barley, tossed with vibrant roasted vegetables, fresh herbs, and a zesty lemon-tahini dressing, delivering a wholesome and colorful meal rich in texture and flavor.
Equipments
- Saucepan
- Pot
- Baking sheet
- Parchment paper (optional)
- Chef’s knife
- Cutting board
- Mixing bowls
- Whisk
- Measuring cups
- Measuring spoons
- Salad tongs or large spoon (for tossing)
- Serving bowl
Ingredients
- 1 cup quinoa
- 1 cup farro
- 1 cup barley
- 2 tablespoons olive oil
- 1 red onion
- 1 zucchini
- 1 red bell pepper
- 1 yellow bell pepper
- 1 cup broccolini
- 1 cup butternut squash
- 1 cup grape tomatoes
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 cup fresh parsley
- 1/4 cup fresh cilantro
- 1/4 cup fresh mint
- 1 lemon (zested and juiced)
- 1/4 cup tahini
- 2 tablespoons water
- 1 tablespoon maple syrup
- 1 garlic clove
- 1/2 teaspoon ground cumin
- 1/4 teaspoon crushed red pepper flakes
Quinoa, farro, and barley are ancient grains that provide a rich source of protein, fiber, and essential minerals, making them the nutritional foundation of this bowl. Fresh herbs like parsley, cilantro, and mint add vibrant flavor and antioxidants, enhancing the overall health benefits. The zesty lemon-tahini dressing combines tahini, lemon juice, garlic, and maple syrup, offering a creamy texture with a tangy-sweet balance that complements the roasted vegetables. When selecting your ingredients, choose fresh, organic vegetables and high-quality tahini for the best taste and nutritional value. Your Ancient Grains Bowl from True Food Kitchen copycat will be a wholesome, colorful meal that delivers complex flavors and nutrient-dense ingredients in every bite.
Instructions
- Preheat oven to 425°F (220°C).
- Line a baking sheet with parchment paper (optional).
- Chop onion, zucchini, bell peppers, broccolini, and butternut squash into bite-sized pieces.
- Toss chopped vegetables (except grape tomatoes) with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a mixing bowl.
- Spread vegetables on baking sheet and roast for 15 minutes.
- Add grape tomatoes to the baking sheet, toss, and roast all vegetables for another 10–15 minutes until tender and slightly caramelized.
- Rinse quinoa, farro, and barley individually under cold water.
- Cook quinoa in a saucepan with 2 cups water and a pinch of salt, bring to a boil, then simmer, covered, for about 15 minutes until water is absorbed and quinoa is tender. Fluff with a fork.
- In a separate pot, cook farro in 3 cups water and a pinch of salt; simmer for 25–30 minutes until tender. Drain any excess water.
- In another pot, cook barley in 3 cups water and a pinch of salt; simmer for 25–30 minutes until tender. Drain any excess water.
- Combine cooked quinoa, farro, and barley in a large mixing bowl.
- In a small bowl, whisk together tahini, lemon zest, lemon juice, 1 tablespoon olive oil, water, maple syrup, minced garlic, ground cumin, red pepper flakes, 1/2 teaspoon salt, and 1/4 teaspoon pepper to make the dressing. Adjust consistency and seasoning as needed.
- Add roasted vegetables to the grains.
- Add chopped parsley, cilantro, and mint to the bowl.
- Pour lemon-tahini dressing over grains and vegetables.
- Toss gently with salad tongs or a large spoon until well combined.
- Transfer the Ancient Grains Bowl to a serving bowl.
- Garnish with extra chopped herbs if desired.
- Serve warm or at room temperature.
Substitution
The Ancient Grains Bowl from True Food Kitchen copycat menu combines quinoa, farro, and barley with roasted vegetables and a lemon-tahini dressing, creating a nutrient-rich and flavorful dish. If you cannot find farro or barley, substitute with brown rice or bulgur wheat for a similar texture and nutritional profile. Adjust the cooking times accordingly as ancient grains vary in preparation time; quinoa cooks faster than farro and barley. When roasting vegetables, feel free to swap in seasonal or preferred veggies like sweet potatoes or asparagus to keep the dish fresh and customizable. Your lemon-tahini dressing can be thinned with extra water or a splash of olive oil if you prefer a lighter consistency.
Tips
Rinsing quinoa, farro, and barley thoroughly before cooking removes bitterness and ensures a cleaner taste. When roasting vegetables, avoid overcrowding the baking sheet to promote even caramelization and tenderness. The lemon-tahini dressing's consistency can be adjusted with water, so add it gradually to avoid a too-thin or thick sauce. Keep in mind that tossing gently preserves the texture of both the grains and roasted vegetables while evenly distributing flavors for your Ancient Grains Bowl.
Nutritions
Your Ancient Grains Bowl combines quinoa, farro, and barley, providing a rich source of plant-based protein, fiber, and complex carbohydrates essential for sustained energy. The medley of roasted vegetables like bell peppers, zucchini, and broccolini delivers antioxidants, vitamins A and C, and minerals to support immune function and skin health. Fresh herbs such as parsley, cilantro, and mint add phytonutrients and enhance digestion, while the lemon-tahini dressing contributes healthy fats, calcium, and anti-inflammatory compounds. This nutrient-dense meal balances macronutrients and micronutrients to fuel your body and promote overall wellness.
Storage
Store your Ancient Grains Bowl in an airtight container in the refrigerator for up to 3 days to maintain freshness and flavor. Keep the lemon-tahini dressing separate if possible, adding it just before serving to preserve the texture of the grains and vegetables. Reheat gently in the microwave or enjoy chilled for a nutritious, convenient meal.
Variation or Alternatives
Swap farro with hulled barley for a nuttier texture or use freekeh as a smoky alternative. Substitute broccolini with tender asparagus or roasted Brussels sprouts to enhance vegetable variety. Replace tahini with creamy almond butter or cashew butter in the dressing to suit your taste preferences. You can also toast the grains lightly before cooking to deepen their flavor.
Allergies
The Ancient Grains Bowl contains gluten from farro and barley, which may trigger reactions in individuals with celiac disease or gluten sensitivity. Tahini, made from sesame seeds, is a common allergen that could affect those with seed allergies. You should carefully review these ingredients if you have known food allergies or sensitivities.
Why this recipe?
The Ancient Grains Bowl from True Food Kitchen features a nutrient-dense blend of quinoa, farro, and brown rice, delivering a powerful combination of protein, fiber, and essential vitamins. Its vibrant mix of fresh vegetables, such as sweet potatoes and kale, provides a satisfying texture and a rich antioxidant profile that supports overall wellness. The bowl's flavorful, health-conscious ingredients cater to those seeking a balanced meal that fuels energy and promotes longevity. You will enjoy recreating this popular dish at home to experience its wholesome benefits and vibrant taste firsthand.