Butternut Squash & Chickpea Bowls with Herb Avocado Dressing

Introduction:

For a nourishing, flavorful, and vibrant meal, these Butternut Squash & Chickpea Bowls with Herb Avocado Dressing are perfect. The combination of roasted butternut squash, crispy chickpeas, and hearty farro creates a well-balanced, nutrient-packed dish. What ties it all together is the creamy herb avocado dressing, which adds richness and a burst of freshness to every bite.

This bowl is ideal for meal prepping, lunch, or a healthy weeknight dinner. The roasted squash and chickpeas provide a delightful texture contrast, while the farro adds a nutty, chewy base that complements the smooth avocado dressing. Loaded with fiber, protein, and healthy fats, this recipe is as satisfying as it is delicious. Plus, it’s vegetarian, and can easily be made vegan and gluten-free with a few adjustments.

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Ingredients:

For the Roasted Butternut Squash:

• 1 medium butternut squash, peeled, seeded, and cubed (about 4 cups)
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon smoked paprika (optional)

For the Crispy Chickpeas:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper (optional for spice)
• Salt and pepper to taste

For the Farro (or other grain of choice):

• 1 cup farro (or quinoa, brown rice, or couscous for gluten-free option)
• 2 cups water or vegetable broth
• Pinch of salt

For the Herb Avocado Dressing:

• 1 ripe avocado
• 1/4 cup fresh cilantro or parsley
• 1/4 cup fresh basil (optional)
• 1 clove garlic
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1/4 cup water (adjust to desired consistency)
• Salt and pepper to taste

Optional Toppings:

• Fresh greens like arugula or spinach
• Crumbled feta or goat cheese (omit for vegan)
• Toasted seeds (sunflower or pumpkin seeds) for crunch
• Red pepper flakes for heat

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Preparation:

Step 1: Roast the Butternut Squash

1. Preheat the oven: Set the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
2. Season the squash: Toss the butternut squash cubes with olive oil, salt, pepper, and smoked paprika (if using) in a large bowl until evenly coated.
3. Roast the squash: Spread the seasoned squash in a single layer on the prepared baking sheet. Roast for 25-30 minutes, flipping halfway through, until the squash is tender and lightly caramelized on the edges.

Step 2: Make the Crispy Chickpeas

1. Prepare the chickpeas: While the squash is roasting, pat the chickpeas dry with a kitchen towel to remove excess moisture (this helps them crisp up better).
2. Season the chickpeas: Toss the chickpeas with olive oil, cumin, garlic powder, cayenne pepper (if using), salt, and pepper.
3. Roast the chickpeas: Spread the chickpeas in a single layer on a separate baking sheet. Roast in the same oven as the squash for 20-25 minutes, shaking the pan halfway through, until crispy and golden.

Step 3: Cook the Farro

1. Cook the farro: In a medium saucepan, combine farro and water (or vegetable broth) with a pinch of salt. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes, or until the farro is tender but still chewy. Drain any excess water and set aside.

Note: If using quinoa or another grain, follow the package instructions for cooking time and liquid ratio.

Step 4: Make the Herb Avocado Dressing

1. Blend the ingredients: In a blender or food processor, combine the avocado, cilantro (or parsley), basil (if using), garlic, lemon juice, olive oil, and water. Blend until smooth and creamy. Adjust the consistency by adding more water if needed.
2. Season the dressing: Taste and season with salt and pepper to your preference. If you want a tangier dressing, add more lemon juice.

Step 5: Assemble the Bowls

1. Layer the bowls: In each serving bowl, add a generous scoop of cooked farro as the base.
2. Top with roasted squash and chickpeas: Arrange the roasted butternut squash and crispy chickpeas over the farro.
3. Drizzle with avocado dressing: Spoon the herb avocado dressing generously over the top.
4. Garnish: Add any optional toppings such as fresh greens, crumbled cheese, toasted seeds, or red pepper flakes for extra texture and flavor.

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Cooking Note:

• Crispy chickpeas tip: If your chickpeas are not as crispy as you’d like after roasting, you can leave them in the oven with the heat turned off for an additional 5-10 minutes to dry out.
• Make-ahead option: All components of this bowl (roasted squash, chickpeas, farro, and dressing) can be made ahead and stored in the fridge. Simply assemble the bowls when ready to eat.

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Serving Suggestions:

These Butternut Squash & Chickpea Bowls are a filling and nutritious meal on their own, but you can also:

• Serve them with a side of warm pita bread for dipping into the creamy avocado dressing.
• Pair the bowls with a simple mixed greens salad tossed in lemon vinaigrette for a lighter accompaniment.
• If you’re looking to add extra protein, top with a poached egg or grilled chicken breast for a non-vegetarian option.

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Tips:

1. Make it vegan and gluten-free: To make this dish vegan, simply omit the cheese if you’re using it. For a gluten-free version, swap farro for quinoa, brown rice, or a gluten-free grain of your choice.
2. Customize the dressing: If you don’t have fresh herbs on hand, you can use a combination of dried herbs or switch them out for other fresh herbs like dill or mint for a different flavor profile.
3. Meal prep friendly: This recipe is perfect for meal prepping. Store each component in separate containers in the fridge and assemble the bowls just before serving to keep everything fresh.
4. Add more vegetables: Feel free to add additional roasted veggies like Brussels sprouts, sweet potatoes, or zucchini for extra variety and nutrition.

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Prep Time:

• Prep Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes

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Nutritional Information (Per Serving):

• Calories: 420
• Protein: 12g
• Carbohydrates: 58g
• Fat: 18g
• Sodium: 380mg
• Fiber: 10g

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Conclusion:

These Butternut Squash & Chickpea Bowls with Herb Avocado Dressing are a perfect combination of flavors and textures that come together for a nourishing and delicious meal. The sweet roasted butternut squash, crispy and spiced chickpeas, and hearty farro provide a balanced base, while the creamy, herby avocado dressing elevates the dish to a whole new level. This versatile bowl is a fantastic option for vegetarians, vegans, or anyone looking to enjoy a nutrient-packed meal that’s both satisfying and wholesome.

With the ability to customize and adapt to different diets and ingredients, these bowls are bound to become a favorite in your weekly rotation.

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