Black-Eyed Pea Grain Bowl (Printable)

Hearty bowls with black-eyed peas, farro, and roasted seasonal vegetables for a nourishing meal.

# Components:

→ Grains

01 - 1 cup farro or wild rice, uncooked
02 - 2 cups water or vegetable broth
03 - 1/2 teaspoon salt

→ Black-Eyed Peas

04 - 1 1/2 cups cooked black-eyed peas, or 1 15-ounce can, drained and rinsed

→ Roasted Vegetables

05 - 1 medium sweet potato, peeled and cubed
06 - 1 red bell pepper, diced
07 - 1 zucchini, sliced
08 - 1 red onion, cut into wedges
09 - 2 tablespoons olive oil
10 - 1/2 teaspoon smoked paprika
11 - 1/2 teaspoon ground cumin
12 - Salt and black pepper to taste

→ Fresh Herbs and Toppings

13 - 1/4 cup fresh parsley or cilantro, chopped
14 - 1/4 cup crumbled feta cheese, optional for non-vegan preparation
15 - 1/4 cup toasted pumpkin seeds or sunflower seeds
16 - Lemon wedges for serving

# Directions:

01 - Preheat the oven to 425 degrees Fahrenheit.
02 - In a medium saucepan, combine farro or wild rice, water or broth, and salt. Bring to a boil, then reduce to a simmer, cover, and cook according to package instructions, approximately 25 to 30 minutes for farro or 40 to 45 minutes for wild rice. Drain any excess liquid.
03 - While the grains cook, toss sweet potato, bell pepper, zucchini, and red onion with olive oil, smoked paprika, cumin, salt, and pepper. Spread evenly on a baking sheet.
04 - Roast vegetables in the oven for 20 to 25 minutes, stirring halfway through, until tender and caramelized.
05 - Warm the cooked black-eyed peas in a small saucepan or microwave if desired.
06 - Divide the cooked grains among four bowls. Top with black-eyed peas and roasted vegetables.
07 - Garnish each bowl with fresh herbs, feta cheese if using, and toasted seeds. Serve with lemon wedges.

# Expert Advice:

01 -
  • It feels fancy enough for guests but honest enough to eat alone at your desk on a Tuesday.
  • The roasted vegetables get this deep, sweet caramel that makes you forget you're eating something good for you.
  • Once you build the formula, you can swap almost everything and it still tastes intentional.
02 -
  • Don't skip stirring the vegetables halfway through roasting, or you'll end up with one side that's caramelized and tender while the other is still raw and rigid.
  • The grains need a little time to absorb the liquid after the heat is off, so let them sit covered for a minute or two instead of draining them immediately.
03 -
  • Use a high-quality olive oil for roasting because the vegetables' caramelization depends on even heat distribution and good fat.
  • Toast your seeds in a dry skillet for just a couple of minutes before adding them, which brings out a depth of flavor that raw seeds can't quite match.
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