Black-Eyed Pea Grain Bowl

This Black-Eyed Pea Grain Bowl is a hearty and wholesome dish featuring tender black-eyed peas layered over nutty farro or wild rice. Topped with an array of roasted vegetables and fresh herbs, it is a perfect meal for a nourishing lunch or dinner.

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Combining the earthy texture of farro with the sweetness of roasted sweet potato and red bell pepper, this grain bowl offers a balanced and satisfying eating experience. It is versatile enough for meal prep or a quick family dinner, fitting easily into vegetarian or vegan-friendly lifestyles.

Ingredients

• Grains: 1 cup farro or wild rice (uncooked), 2 cups water or vegetable broth, 1/2 tsp salt
• Black-Eyed Peas: 1 1/2 cups cooked black-eyed peas (or 1 15-oz can, drained and rinsed)
• Roasted Vegetables: 1 medium sweet potato (peeled and cubed), 1 red bell pepper (diced), 1 zucchini (sliced), 1 red onion (cut into wedges), 2 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp ground cumin, salt and pepper to taste
• Fresh Herbs & Toppings: 1/4 cup fresh parsley or cilantro (chopped), 1/4 cup crumbled feta cheese (optional), 1/4 cup toasted pumpkin seeds or sunflower seeds, lemon wedges for serving

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Instructions

Step 1

Preheat the oven to 425°F (220°C).

Step 2

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 (about 25–30 minutes for farro, 40–45 minutes for wild rice). Drain any excess liquid.

Step 3

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.

Step 4

Roast vegetables in the oven for 20–25 minutes, stirring halfway through, until tender and caramelized.

Step 5

Warm the cooked black-eyed peas in a small saucepan or microwave if desired.

Step 6

To assemble the bowls, divide the cooked grains among four bowls. Top with black-eyed peas and roasted vegetables.

Step 7

Garnish each bowl with fresh herbs, feta (if using), and toasted seeds. Serve with lemon wedges.

Zusatztipps für die Zubereitung

To ensure success, use a medium saucepan for the grains and a baking sheet for the vegetables. Essential tools include a sharp knife and cutting board for the produce, and measuring cups and spoons for accuracy. Be aware that this dish contains wheat if using farro, dairy if using feta, and seeds if using pumpkin or sunflower seeds.

Varianten und Anpassungen

You can swap farro or wild rice for brown rice, quinoa, or barley as preferred. For a gluten-free version, use wild rice or certified gluten-free grains. To make the dish dairy-free or vegan, simply omit the feta cheese. For a spicy kick, sprinkle the finished bowls with chili flakes or your favorite hot sauce.

Serviervorschläge

For extra flavor, drizzle the bowls with a tahini-lemon or herbed vinaigrette. You can also add avocado slices or a poached egg for extra richness. Based on a serving with farro and feta, each bowl contains approximately 390 calories, 13g of protein, 60g of carbohydrates, and 11g of fat.

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Whether enjoyed immediately or prepped ahead for the week, this Black-Eyed Pea Grain Bowl is a wholesome way to enjoy the vibrant flavors of roasted vegetables and hearty grains in one beautiful dish.

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Frequently Asked Questions

→ Can I make this grain bowl ahead of time?

Absolutely. The grains, roasted vegetables, and black-eyed peas all store well for 4-5 days in the refrigerator. Keep components separate and assemble bowls when ready to eat for best texture.

→ What grains work best as a farro substitute?

Brown rice, quinoa, barley, or even wild rice alone make excellent alternatives. Cooking times vary slightly, so adjust according to package directions.

→ How do I make this completely vegan?

Simply omit the feta cheese or replace it with a vegan alternative or avocado slices. The rest of the bowl is naturally plant-based and dairy-free.

→ Can I use canned black-eyed peas?

Yes, canned black-eyed peas work perfectly. Rinse and drain them thoroughly before adding to your bowl. One 15-ounce can equals about 1½ cups cooked peas.

→ What other vegetables can I roast?

Butternut squash, Brussels sprouts, carrots, or eggplant all roast beautifully. Choose vegetables that cook at similar rates, or add faster-cooking items halfway through roasting.

→ Is this bowl gluten-free?

Use wild rice, brown rice, or certified gluten-free grains instead of farro. Ensure all other ingredients, especially seasonings, are certified gluten-free.