Black-Eyed Pea Grain Bowl (Print View)

Hearty bowl with black-eyed peas, farro, and roasted vegetables

# 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 pepper to taste

→ Fresh Herbs and Toppings

13 - 1/4 cup fresh parsley or cilantro, chopped
14 - 1/4 cup crumbled feta cheese optional, omit for vegan
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 if using, and toasted seeds. Serve with lemon wedges.

# Expert Advice:

01 -
  • It's a meal that actually keeps you satisfied through the afternoon, no mid-afternoon energy crash thanks to the protein and whole grains working together.
  • The vegetables caramelize into something unexpectedly sweet and rich, making even simple roasted zucchini taste like you've done something fancy.
  • Everything can be prepped ahead, so you're eating nutritious food on busy days without the stress.
02 -
  • Don't skip the second stir of the vegetables halfway through roasting—it's the difference between some browned edges and truly caramelized, sweet vegetables.
  • Toasting your own seeds instead of buying pre-toasted changes everything—they become nuttier and more flavorful, and the smell alone is worth the extra three minutes.
03 -
  • Buy your grains in bulk if possible and taste them before committing to a large quantity—the difference between good farro and mediocre farro is noticeable and worth seeking out.
  • Room-temperature black-eyed peas are actually better than piping hot ones, so make them ahead and let them come to room temperature, which mellows any tinny flavor from canning.
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