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Spiced Farro Bowl with Chicken Thighs & Veggies

This deeply satisfying, one-pot-style comfort bowl is a low-sodium masterclass. By boiling the chicken thighs ahead of time, you render out excess fat and surface sodium before tossing them into a rich, aromatic stew of toasted garam masala and smoky paprika. Complex grains and high-fiber veggies make this a filling, heart-smart dinner.

  • Cookbook Section: Hearty Entrees

  • Prep time: 15 minutes

  • Cook time: 30–45 minutes

  • Yield: 4 servings

Ingredients

The Base Grains & Protein:

  • 1 cup Pearled Farro (prepared according to package instructions, usually simmered for 30 minutes)

  • 1 lb Boneless, Skinless Chicken Thighs (boiled separately for about 15-20 minutes, water reserved)

The Veggie Medley & Stew:

  • 2 tablespoons Olive Oil (divided)

  • 1 medium Zucchini, chopped into 1-inch chunks

  • 1/2 large Red Onion, diced

  • 1 Bell Pepper (any color), chopped

  • 1 medium Carrot, chopped small (to ensure it softens quickly)

  • 1 tablespoon Garlic Powder (or 1 tbsp fresh minced garlic)

  • 1 can (14.5 oz) Low-Sodium Diced or Crushed Tomatoes

  • 1 can (15 oz) Low-Sodium Chickpeas, rinsed thoroughly in cold water

The Flavor Builders (No-Salt Masala):

  • 1 to 2 tablespoons Smoked Paprika (adjust to preference)

  • 1 to 2 tablespoons Garam Masala (adjust to preference for warmth; I use MDH Brand. It comes in  blue box)

  • 2 tablespoons No-Salt Seasoning Blend (such as Supreme Traditions or Mrs. Dash)

The Fresh Finish (Garnish):

  • 1/4 cup Raw Red Onion, finely diced

  • Fresh sliced English cucumbers on the side

Step-by-Step Instructions

  1. Simultaneous Prep: Prepare 1 cup of farro according to package directions. In a separate pot, submerge the chicken thighs in water and boil for 20 minutes. Remove the chicken, let cool slightly, and chop into bite-sized pieces. Save that hot chicken cooking water!

  2. Sweat the Veggies: Heat a deep, heavy iron Dutch oven over medium heat with 1 tablespoon of olive oil. Add the chopped zucchini, red onion, bell pepper, and the finely chopped carrots. Saute for 5 to 7 minutes until they begin to soften.

  3. Bloom the Spices: Push the vegetables to the outer edges of the pot to create a pocket in the center. Drizzle the remaining 1 tablespoon of olive oil into that center space. Add your garlic powder, garam masala, and smoked paprika directly into the warm oil. Let them sizzle and bloom for 10 to 15 seconds until highly fragrant, then stir everything together.

  4. Build the Base: Pour in the low-sodium tomatoes and thoroughly rinsed chickpeas. Stir cleanly and let the mixture simmer over medium-low heat for about 5 minutes so the flavors marry.

  5. Incorporate Protein: Fold the bite-sized pieces of chicken thighs into the pot. Sprinkle the 2 tablespoons of no-salt seasoning blend evenly over the mixture. Stir well and let simmer for another 5 minutes until it forms a cohesive stew.

  6. Combine and Serve: Turn off the heat. Add the pre-cooked farro directly into the pot. Toss and fold thoroughly until every grain is married to the smoky base.*

  7. Plate: Scoop into wide dinner bowls. Top with a scatter of crisp, raw red onion and serve alongside fresh cucumber slices.

*Mark’s Kitchen Note on Texture:

This dish is traditionally prepared with a very firm, scoopable texture where the grains hold their structure. However, if you prefer a looser, wetter consistency (like the dish seen in the photographs), simply ladle a small splash of your leftover hot chicken broth into the Dutch oven when folding in the farro until your preferred texture is reached.

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