Black-Eyed Pea Grain Bowl

The smell of roasted vegetables has always been my signal that a good meal is on the way, but this bowl changed how I think about simple ingredients. I threw it together on a Tuesday when I had cooked black-eyed peas from a weekend batch and a forgotten sweet potato rolling around on the counter. The combination of nutty grains and smoky roasted vegetables felt like hitting the jackpot without following any complicated recipe at all.

I made this for my sister when she was recovering from surgery and needed something nourishing but not heavy. She called me two days later to say it was the only thing that actually tasted good and gave her energy. Now it is my go-to for anyone who needs a meal that says I care without overwhelming them.

Ingredients

• 1 cup farro or wild rice: Farro gives you this chewy nutty bite while wild rice brings a lovely earthy flavor and beautiful contrast
• 2 cups water or vegetable broth: Broth adds depth but water works perfectly fine if that is what you have
• 1/2 tsp salt: Essential for bringing out the natural flavor of the grains as they cook
• 1 1/2 cups cooked black-eyed peas: These little legumes have a creamy texture and mild flavor that lets the other ingredients shine
• 1 medium sweet potato: Roasted sweet potatoes become candy-like and are the perfect sweet element against the savory grains
• 1 red bell pepper: Adds a burst of color and sweetness when roasted until the edges char slightly
• 1 zucchini: Keeps things fresh and light while absorbing all those lovely spices
• 1 red onion: Roasting transforms sharp onions into something sweet and mellow
• 2 tbsp olive oil: Helps the vegetables caramelize and get those crispy edges we all love
• 1/2 tsp smoked paprika: This is the secret ingredient that makes everything taste like it cooked over a campfire
• 1/2 tsp ground cumin: Adds warmth and earthiness that pairs beautifully with sweet potatoes
• Salt and pepper: Season generously to make those roasted vegetables really sing
• 1/4 cup fresh parsley or cilantro: The bright herbal finish cuts through the richness and wakes up the whole bowl
• 1/4 cup crumbled feta cheese: Optional but adds a creamy tangy element that ties everything together
• 1/4 cup toasted pumpkin seeds: Essential for that satisfying crunch in every bite
• Lemon wedges: A squeeze of fresh lemon brightens all the roasted flavors and brings balance

Instructions

Get your oven heating:

Preheat to 425°F and set the rack to the middle position so everything roasts evenly

Cook the grains:

Combine farro or wild rice with water or broth and salt in a medium saucepan then bring to a boil reduce heat cover and simmer until tender and most liquid is absorbed

Prep the vegetables:

Cube the sweet potato dice the bell pepper slice the zucchini and cut the red onion into wedges making sure pieces are similar in size for even cooking

Season everything:

Toss all the vegetables with olive oil smoked paprika cumin salt and pepper until every piece is lightly coated

Roast until golden:

Spread vegetables on a baking sheet and roast for 20 to 25 minutes giving them a stir halfway so all sides get those lovely caramelized edges

Warm the peas:

Heat the black-eyed peas gently in a small saucepan or microwave so they are not cold when you assemble the bowls

Build your bowls:

Divide the warm grains among four bowls then top with black-eyed peas and those beautiful roasted vegetables

Add the finishing touches:

Sprinkle with fresh herbs crumbled feta if using and toasted pumpkin seeds then serve with lemon wedges for squeezing

Save

This bowl has become my Sunday ritual because it sets me up for the week with something that feels like a treat but is actually just really good fuel. There is something deeply satisfying about eating from a bowl that has so many different textures and flavors in every single spoonful.

Make It Your Own

I love swapping the grains depending on what I have in the pantry because farro gives you chew while quinoa stays light and fluffy. Brown rice works beautifully too and actually holds up really well for meal prep throughout the week without getting mushy.

The Sauce Situation

While the roasted vegetables are delicious on their own I have found that a simple tahini lemon drizzle takes this from good to absolutely incredible. Whisk together tahini lemon juice a little garlic and water until it reaches pouring consistency then drizzle it over the whole bowl right before eating.

Protein Power

Sometimes I add a poached egg on top and let that golden yolk run through all the grains and vegetables creating this rich sauce without any extra work. Chickpeas work just as well as black-eyed peas if that is what you have and roasted chickpeas add even more crunch.

• Try roasted broccoli or cauliflower in place of the zucchini during colder months
• Avocado slices add creaminess that balances the smoky roasted flavors
• A pinch of red pepper flakes brings warmth without overwhelming the dish

Save

There is something so grounding about a bowl that nourishes you completely while still feeling like a pleasure to eat. I hope this becomes one of those recipes you turn to again and again.

Recipe FAQs

→ Can I use dried black-eyed peas instead of canned?

Yes, soak dried peas overnight and simmer for 45-60 minutes until tender. One cup dried yields about three cups cooked.

→ What other grains work well in this bowl?

Brown rice, quinoa, barley, or bulgur all make excellent substitutes for farro with similar cooking times.

→ How long do roasted vegetables keep?

Store roasted vegetables in an airtight container for up to 4 days. Reheat in the oven or enjoy cold.

→ Is this bowl freezer-friendly?

Freeze cooked grains and peas separately for up to 3 months. Add fresh toppings after reheating for best texture.

→ What dressing pairs best?

A tahini-lemon drizzle, herbed vinaigrette, or simple olive oil and lemon juice complement the roasted flavors beautifully.