These feel-good grain bowls pair flaky tilapia with a warm mix of farro, spinach and chickpeas for a satisfying, well-rounded meal. Lemon and parsley add a pop of freshness, keeping the flavors light and vibrant.
Ingredients
- 1 ½ cups pearled farro
- 4 Tbsp. olive oil, divided
- 2 cloves garlic, minced
- 1 (11 - oz.) pkg. baby spinach
- 1 (15.5 - oz.) can chickpeas, drained and rinsed
- 1 lemon, zested and juiced
- 4 (6 - oz.) tilapia fillets
- ¼ cup chopped fresh parsley
Steps
- Cook farro according to package directions. Drain well and transfer to a large bowl. Season with salt and pepper and cover with foil to keep warm.
- Meanwhile, heat 2 tablespoons oil in a 12-inch skillet over medium. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. In batches, add spinach to skillet and season with salt and pepper. Cook, stirring occasionally, until spinach is just wilted, 2–3 minutes. Stir in chickpeas until warmed through, then stir in lemon zest and juice. Transfer mixture to bowl with farro and mix to combine.
- Pat tilapia dry with paper towels and season both sides with salt and pepper. Heat remaining 2 tablespoons oil in same skillet over medium-high. Sear tilapia until opaque and flakes easily, 2–3 minutes per side.
- Divide spinach-farro mixture among 4 bowls. Top each with a tilapia fillet and garnish with chopped parsley.
This recipe is
- Nut-free
- Dairy-free
- Egg-free
- Lactose-free
Tags
- high protein meals
- easy weeknight dinners
- grain bowl recipes
- Fresh Magazine September 2026