Recipe description
August 3, 2026
Farro bowl with chickpeas and arugula
A hearty, fiber-rich bowl bringing plant diversity to everyday meals.
High Fiber
Whole Grains
Legume Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: wheat
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, farro, and arugula.
- Combines a legume, whole grain, and leafy green for useful plant diversity.
- Provides filling plant-based protein and complex carbohydrates with no added sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Farro
1
cup
Chickpea
1
cup
Rocket
2
cup
Instructions
1
Cook the farro according to package instructions until tender, then drain and set aside to cool slightly.
2
Rinse and drain the chickpeas, then gently pat dry with a paper towel.
3
In a large bowl, combine the cooked farro and chickpeas.
4
Add fresh arugula and gently toss to combine.
5
Serve immediately as a warm or room-temperature bowl.
More Recipes For Your Gut
Nutrition
440 kcal
Calories
18 g
Protein
85 g
Carbohydrates
13 g
Fiber
3 g
Sugar
4 g
Fat
1 g
Saturated fat
0.2 g
Salt
FAQ
How many servings does this farro bowl make?
The recipe makes 2 servings.
How do I cook the farro?
Cook it according to the package instructions until tender, then drain and let it cool slightly.
Can I use canned chickpeas?
Yes. Rinse and drain canned chickpeas well before adding them to the bowl.
Can this farro bowl be served warm?
Yes. Serve it warm or at room temperature.
Is farro gluten-free?
No. Farro is a type of wheat and contains gluten, so it is not suitable for people with coeliac disease or wheat allergies.
Can I prepare this bowl in advance?
You can cook the farro and chickpeas ahead of time. Add the arugula shortly before serving so it stays fresh.
How should I store leftovers?
Refrigerate leftovers promptly in an airtight container and use them within 2 days. The arugula may soften over time.
What makes this bowl filling?
Farro provides complex carbohydrates, while chickpeas add plant-based protein and fiber.
Can I add a dressing?
Yes. A simple dressing can be added just before serving, although the basic recipe does not require one.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.