Maple-Tahini Chicken & Farro Bowl with Roasted Vegetables

Every Sunday, I’m bringing you one delicious recipe built around what’s in season, because I don’t just want you to live long. I want you to live well.

As your go-to gut health dietitian living well means eating food that makes you feel good without making food boring.

I’ve been sharing monthly seasonal produce lists since 2023 and it’s officially time that I put those lists to work. Instead of just telling you what’s in season, I’m going to show you exactly what to make with it.

Think seasonal produce, plenty of plants and fiber, gut-friendly ingredients, and recipes you’ll actually be excited to eat. Because eating well doesn’t have to mean taking foods away. Sometimes, it’s simply about adding more good things to the foods and meals you already love.

So, every Sunday, you can expect one new seasonal recipe to help you eat well, feel good, and enjoy the season you’re in. Make sure you’re subscribed and locked IN.

Here’s my October Seasonal Produce List to use as your guide.

Every week of Sunday Seasonal, it just keeps getting better and better — especially because I never get tired of fall recipes. This is my Maple-Tahini Chicken & Farro Bowl with Roasted Vegetables. 

Talk about a cozy, fall meal. This is an elevated way of making a sheet pan dinner, why? Because in my opinion, pan searing the chicken thighs separately while the vegetables roast in the oven, allows the chicken thighs to caramelize on their own. I also wanted to intentionally keep the vegetables on their own so that if you decide to switch the protein source, it’ll be easy to follow the recipe.

To bring this Maple-Tahini Chicken & Farro Bowl with Roasted Vegetables together, you’ll start by roasting the Brussels sprouts, carrots, and broccoli until tender and slightly caramelized. While the vegetables roast, cook the farro, prepare your fresh radishes and pomegranate seeds, and whisk together the sweet and savory maple tahini dressing. You’ll finish it off by pan-searing the chicken thighs until golden brown and cooked through, and then assemble everything into one delicious and satiating bowl.

Whether you’re looking for a cozy fall dinner, a balanced weeknight meal, or a protein- and fiber-rich recipe to add to your weekly rotation, this chicken and farro bowl is one you’ll want to make all season long.

I can’t wait to see how you recreate this Maple-Tahini Chicken & Farro Bowl with Roasted Vegetables. Let’s get to the recipe!

Yields: 2

Portion: 1 bowl

Prep time: 20 minutes

Total time: 55 minutes

This recipe is dairy free.

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Ingredients:

Roasted Vegetables:

• 1 1b brussels sprouts, halved

• 3 carrots, chopped medium

• 2 heads broccoli, chopped medium

• Extra virgin olive oil

• Salt

• Black pepper

Farro:

• 1 cup dry farro

• 3 cups water or vegetable/chicken broth

• ¼ tsp salt

Chicken Thighs:

• 4 bone-in, chicken thighs

• ½ tbsp salt

• ½ tsp black pepper

• ½ tbsp paprika

• ½ tbsp garlic powder

• 1 tsp dried oregano

• 1 tbsp olive oil

• Juice of ½ lemon

• ¼ cup chicken broth

Toppings:

• ½ cup pomegranate seeds

• 3 radishes, sliced

Maple Tahini Dressing:

• 2 tbsp tahini

• 1 tbsp Dijon mustard

• 1 tbsp maple syrup

• 2 tbsp fresh lemon juice

• 1 tbsp extra virgin olive oil

• 1 small garlic clove, finely grated

• 2-3 tbsp warm water, to thin

• Salt and black pepper, to taste

Extras:

• Extra virgin olive oil

• Fresh parsley to garnish

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Instructions:

1. Roast vegetables: Preheat oven to 400. Toss brussels sprouts, carrots, and broccoli with olive oil, salt, and black pepper. Spread onto two separate baking sheets to not overcrowd vegetables, roast for 25-30 minutes, flipping halfway through, until tender and caramelized around the edges.

2. Cook farro: Rinse the farro under cold water using a fine-mesh strainer. Add farro, broth, and salt to a saucepan. Bring to a boil. Reduce heat to medium-low and simmer uncovered until tender but still chewy. Drain any excess liquid. Set aside.

3. Prep rest of ingredients: Have pomegranate seeds prepped and radish sliced.

4. Sear chicken: Pat chicken thighs dry. Add to a mixing bowl. Rub with olive oil and lemon juice, then season both sides of chicken with the salt, pepper, paprika, garlic powder, and oregano. Make sure each chicken is evenly seasoned. Heat olive oil in a skillet over medium-high heat. Place chicken thighs skin-side down and sear for 5–7 minutes, until golden brown. Flip chicken and cook for another 2–3 minutes. Lower heat to medium-low and add chicken broth to the pan. Cover and allow chicken to cook for about 15–20 minutes, flipping once, until cooked through. Remove lid and allow chicken to cook for another 2–3 minutes to reduce the broth slightly and finish browning the chicken. Set aside to rest until serving.

5. Combine: In a mixing bowl, combine roasted vegetables, farro, pomegranate, and radishes. Drizzle in 1 tbsp of extra virgin olive oil. Mix. You made enough for 4 servings.

6. Make dressing: Whisk together the tahini, Dijon, maple syrup, lemon juice, olive oil, and garlic. Gradually add warm water until smooth and pourable. Season with salt and black pepper.

7. Garnish and serve: Serve the salad into separate bowls. Top with piece of chicken. Drizzle on dressing to your liking. Garnish with fresh parsley. Enjoy!

Recipe Notes:

• Don’t overcrowd your vegetables: I purposely used two sheet pans to ensure I didn’t overcrowd the vegetables. If they’re too close together, they’ll steam rather than caramelize.

• Pay attention to roasting times: Brussels sprouts and carrots generally take longer to roast than broccoli. For the best texture, bake your Brussels sprouts and carrots first, then add the broccoli after about 10–15 minutes.

• Use broth instead of water for your farro: This is one of my favorite ways to add flavor without extra work. Vegetable or chicken broth gives the farro a more savory flavor that pairs great with the roasted vegetables and chicken thighs.

• Make sure your chicken is fully cooked: Bone-in chicken thighs take longer to cook than boneless thighs. Use a meat thermometer to confirm the thickest part reaches at least 165°F without touching the bone. For especially tender thighs, you can cook them a little longer.

  
  

FAQ:

1. Can I make this recipe ahead of time?: Absolutely! This is a great recipe for meal prep because most of the ingredients hold up well in the refrigerator. You can prepare the farro, roasted vegetables, and chicken ahead of time and assemble your bowls throughout the week. I recommend storing the dressing separately and adding the radishes and pomegranate seeds right before serving to preserve their texture.

2. Can I substitute the farro with another grain?: Of course! You can easily substitute it with quinoa, brown rice, wild rice, or barley. If you’re gluten-free, quinoa, brown rice, and certified gluten-free wild rice are great alternatives.

3. Can I use chicken breasts instead of chicken thighs?: Yes! You can substitute boneless or bone-in chicken breasts depending on your preference. Just keep in mind that cooking times will vary based on the thickness and cut.

7. Is this recipe good for gut health?: One of my favorite things about this recipe is the variety of plant foods we’re incorporating into one meal. Between the farro, Brussels sprouts, carrots, broccoli, pomegranate, radishes, and tahini, we’re getting a combination of different sources of fiber, polyphenols, and micronutrients that support your gut health and overall health.

8. Can I make this recipe vegetarian?: Absolutely! Swap the chicken thighs for crispy chickpeas, roasted tofu, or another protein of your choice.

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD