Black-Eyed Pea Grain Bowl (Printable)

Hearty bowls with black-eyed peas, farro, sweet potatoes, and roasted vegetables.

# Ingredient List:

→ 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

# Steps:

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 cheese if using, and toasted seeds. Serve with lemon wedges.

# Tips from the Pros:

01 -
  • It's a complete meal in one bowl, so you're not juggling pots or feeling like you forgot a side.
  • The roasted vegetables get this gorgeous caramelized edge that tastes way better than raw, but takes almost no effort.
  • Everything can be prepped ahead, making it perfect for meal prep or feeding yourself when you're too tired to think.
02 -
  • Don't skip stirring the vegetables halfway through roasting, or the ones touching the pan will burn while the others steam.
  • Farro and wild rice cook at different speeds, so check the package instructions—wild rice takes longer but has a slightly chewier, earthier bite.
  • If your black-eyed peas are cold from the fridge, they'll cool down your whole bowl, so warming them makes a surprising difference.
03 -
  • Toast your seeds in a dry skillet for 2 to 3 minutes before adding them to the bowl—this brings out their flavor and keeps them from tasting stale.
  • If you're using canned black-eyed peas, don't drain and rinse them too aggressively; a little of that starchy liquid helps them stay creamy when you warm them.
  • Make a big batch of roasted vegetables at the beginning of the week and use them in different ways: in bowls, on salads, mixed into pasta, or eaten plain as a snack.
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