Vitamin B5, or pantothenic acid, rarely gets the spotlight it deserves. Unlike its flashier cousins B12 and folate, pantothenic acid works quietly behind the scenes, anchoring the synthesis of coenzyme A and driving the conversion of carbohydrates, fats, and proteins into usable cellular energy. Deficiency is uncommon in varied diets, but genuine optimisation of B5 intake, reaching and exceeding the 5mg daily Adequate Intake, is associated with improved stress resilience, faster wound healing, and robust synthesis of steroid hormones. This bowl was engineered specifically to hit that target with flavor-first intent.
The hero ingredients here are a carefully chosen trio: boneless chicken thighs (one of the densest animal sources of pantothenic acid at roughly 1.3mg per 100g), ripe Hass avocado (approximately 1.0mg per 100g), and whole-grain farro, which contributes not only B5 but a remarkable spectrum of B-vitamins, iron, and slow-digesting complex carbohydrates. Sweet potato and baby spinach round out the bowl with beta-carotene, vitamin C, and additional folate, turning a simple grain bowl into a genuine nutritional event. The lemon-tahini dressing adds healthy fats that enhance fat-soluble nutrient absorption, making this far more than the sum of its parts.
What makes this recipe exceptional on Calibrated Cuisine is that every cooking method, whether you are searing on the stovetop, braising low and slow, or pressure-cooking for a weeknight shortcut, is designed to protect the heat-sensitive B-vitamins in the chicken while maximising depth of flavor. Pantothenic acid is water-soluble and moderately heat-sensitive, so we use technique to keep cooking liquids minimal and temperatures controlled. The avocado is always added fresh at serving to preserve its delicate monounsaturated fats and its own B5 contribution entirely intact.
4
servings
Ingredients
- 700 gboneless skinless chicken thighs, trimmed of excess fat
- 280 gwhole-grain farro, rinsed
- 2 largeripe Hass avocados, halved, pitted, and sliced
- 450 gsweet potato (about 2 medium), peeled and cut into 2cm cubes
- 120 gbaby spinach, washed
- 1 largered onion, halved and thinly sliced
- 3 clovesgarlic, minced
- 3 tbspextra-virgin olive oil, divided
- 60 gtahini (hulled sesame paste)
- 3 tbspfresh lemon juice (about 1.5 lemons)
- 1 tbspraw honey or maple syrup
- 2 tbspwarm water, to thin dressing
- 1 tspground cumin
- 1 tspsmoked paprika
- 0.5 tspground turmeric
- 0.5 tspground coriander
- 0.25 tspcayenne pepper
- 720 mllow-sodium chicken stock
- 240 mlwater
- 30 gfresh flat-leaf parsley, roughly chopped
- 1 tbsptoasted sesame seeds, for garnish
- —Fine sea salt and black pepper to taste
- —1 lemon, cut into wedges, for serving
Instructions
🔧 Equipment
- Make the spice rub and dressing first. In a small bowl, combine cumin, smoked paprika, turmeric, ground coriander, cayenne, 1 teaspoon fine sea salt, and a generous grind of black pepper. Pat chicken thighs completely dry with paper towels and rub them all over with the spice mixture. Set aside at room temperature for 10 minutes while you prep the remaining ingredients.
- Cook the farro on one burner while the chicken cooks on another. Combine the rinsed farro with 720ml chicken stock in a medium saucepan. Bring to a boil over high heat, then reduce to a gentle simmer, cover, and cook for 25 to 30 minutes until the farro is tender but still has a pleasant chew. Drain any excess liquid, fluff with a fork, season lightly with salt, and cover to keep warm.
- While the farro simmers, cook the sweet potato. Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Add the sweet potato cubes in a single layer, season with salt and pepper, and cook undisturbed for 4 minutes until golden on the base. Toss and continue cooking for another 4 to 5 minutes, stirring occasionally, until fork-tender and caramelised on the edges. Transfer to a plate and set aside.
- In the same skillet, wipe it clean and heat 1 tablespoon olive oil over medium-high heat until shimmering. Add the sliced red onion with a pinch of salt and cook, stirring occasionally, for 6 to 7 minutes until softened and lightly golden. Add the minced garlic and cook for 1 minute more until fragrant. Push the onion and garlic to the edges of the pan.
- Increase the heat to high. Add the remaining 1 tablespoon olive oil to the center of the skillet. Add the spiced chicken thighs smooth-side down and sear without moving for 5 to 6 minutes until a deep golden-brown crust forms. Flip and cook for a further 4 to 5 minutes until the internal temperature reads 74C (165F) on an instant-read thermometer. Transfer chicken to a cutting board, tent loosely with foil, and rest for 5 minutes before slicing.
- While the chicken rests, quickly wilt the spinach. Stir it into the hot skillet off the heat using residual warmth and the juices left in the pan. It should wilt in about 60 seconds. Prepare the lemon-tahini dressing by whisking together tahini, lemon juice, honey, 2 tablespoons warm water, a pinch of salt, and a pinch of cumin in a small bowl until smooth and pourable.
- Assemble the bowls. Divide the warm farro between four wide bowls. Arrange sweet potato, wilted spinach, and sliced chicken over the farro. Fan avocado slices alongside. Spoon the caramelised onion and garlic over the top. Drizzle generously with lemon-tahini dressing, scatter fresh parsley and sesame seeds over each bowl, and serve with lemon wedges.
- Combine the spices (cumin, smoked paprika, turmeric, ground coriander, cayenne, 1 teaspoon salt, and black pepper) in the base of the slow cooker insert. Add the sliced red onion, minced garlic, and 1 tablespoon olive oil and toss to coat. Add 240ml of the chicken stock and stir briefly to create a spiced braising liquid.
- Pat the chicken thighs dry with paper towels and nestle them into the slow cooker in a single layer, pressing them into the spiced onion mixture. Spoon some of the liquid and onions over the tops of the thighs to coat thoroughly. Place the lid on and cook on Low for 4 hours. Do not open the lid during cooking, as this releases the trapped steam that keeps the B-vitamins from leaching into excess liquid.
- About 35 minutes before serving, cook the farro: combine the rinsed farro with the remaining 480ml chicken stock in a medium saucepan over high heat. Bring to a boil, reduce to a simmer, cover, and cook for 25 to 30 minutes until tender. Drain any excess liquid and fluff with a fork.
- While the farro cooks, roast the sweet potato on the stovetop. Heat 1 tablespoon olive oil in a skillet over medium-high heat, add the sweet potato cubes, season with salt and pepper, and cook for 8 to 10 minutes, tossing occasionally, until tender and caramelised. Remove from heat, add the baby spinach to the residual-heat pan, stir to wilt for 60 seconds, then set aside.
- When the chicken is done, use two forks to shred it directly in the slow cooker, pulling it through the braised onions and cooking juices. Taste and adjust seasoning. The shredded chicken and onions together form a deeply savory filling. Make the lemon-tahini dressing by whisking tahini, lemon juice, honey, 2 tablespoons warm water, a pinch of salt, and a pinch of cumin until smooth and pourable.
- Assemble the bowls. Divide warm farro between four bowls. Top with sweet potato, wilted spinach, and a generous mound of the shredded braised chicken with its onions and juices. Fan avocado slices alongside the chicken. Drizzle liberally with lemon-tahini dressing and finish with fresh parsley, sesame seeds, and lemon wedges.
- Set the Instant Pot or electric pressure cooker to the Saute function on High. Add 1 tablespoon olive oil. When the oil shimmers, add the sliced red onion and a pinch of salt. Cook, stirring, for 4 minutes until softened. Add the minced garlic, cumin, smoked paprika, turmeric, ground coriander, and cayenne and stir constantly for 60 seconds until the spices are fragrant and toast slightly in the oil.
- Add the diced sweet potato to the pot and stir to coat in the spiced onion mixture for 1 minute. Pour in all 720ml of the chicken stock and 240ml water and scrape the bottom of the pot thoroughly with a wooden spoon to release any browned bits (this is critical to prevent a burn warning). Stir in the rinsed farro and season the liquid generously with salt and pepper.
- Pat the chicken thighs dry and season both sides with salt and pepper. Lay the chicken thighs on top of the farro and vegetable mixture in a single layer. Do not stir, as the chicken should rest above the farro to ensure even pressure cooking. Secure the lid, set the valve to Sealing, and pressure cook on High for 15 minutes.
- When the cycle completes, allow a natural pressure release for 10 minutes (do not quick-release, as this preserves moisture in the chicken), then carefully switch the valve to Venting to release any remaining pressure. Open the lid. Remove the chicken thighs to a cutting board using tongs. The farro should be tender and most of the stock absorbed; if the mixture is too loose, switch back to Saute mode and cook uncovered for 3 to 4 minutes, stirring, until it reaches a risotto-like consistency.
- Slice or shred the chicken. Stir the baby spinach directly into the hot farro and sweet potato mixture in the pot, folding it in until just wilted, about 1 to 2 minutes. The residual heat is sufficient. Taste the farro mixture and adjust salt and lemon juice as needed. Prepare the lemon-tahini dressing by whisking tahini, lemon juice, honey, 2 tablespoons warm water, a pinch of salt, and a pinch of cumin until smooth.
- Spoon the farro, sweet potato, and spinach mixture into four bowls. Arrange the sliced or shredded chicken on top. Fan avocado slices alongside. Drizzle with lemon-tahini dressing, scatter fresh parsley and sesame seeds over the top, and serve immediately with lemon wedges.
- Preheat the oven to 200C (400F) with two racks positioned in the upper-middle and lower-middle positions. Line two large rimmed baking sheets with parchment paper. In a large mixing bowl, combine the spices (cumin, smoked paprika, turmeric, ground coriander, cayenne, 1 teaspoon salt, and black pepper) with 2 tablespoons of the olive oil to form a paste.
- Add the sliced red onion and sweet potato cubes to the spice paste in the bowl and toss thoroughly to coat every surface. Spread this mixture in an even single layer on one of the prepared baking sheets, making sure the sweet potato cubes are not overlapping. Set aside.
- Pat the chicken thighs very dry with paper towels (this is essential for achieving a crispy skin-like crust even without skin). Add them to the same mixing bowl (no need to wash it) and toss in any remaining spice paste, adding the last tablespoon of olive oil if needed. Arrange the chicken thighs smooth-side up on the second baking sheet, leaving at least 2cm of space between each piece.
- Place the sweet potato and onion tray on the lower rack and the chicken tray on the upper rack. Roast for 20 minutes. Remove the sweet potato tray, toss the contents with a spatula, and return to the oven. Continue roasting both trays for a further 15 to 20 minutes until the chicken reads 74C (165F) internally and is golden-brown on top, and the sweet potato is tender and caramelised at the edges.
- While the oven does its work, cook the farro on the stovetop. Combine the rinsed farro with 720ml chicken stock in a medium saucepan over high heat. Bring to a boil, reduce to a simmer, cover, and cook for 25 to 30 minutes. Drain any excess liquid, fluff with a fork, and keep warm. In the last 2 minutes, stir the baby spinach directly into the hot drained farro, folding to wilt from residual heat.
- Prepare the lemon-tahini dressing by whisking together tahini, lemon juice, honey, 2 tablespoons warm water, a pinch of salt, and a pinch of cumin until pourable and smooth. Rest the chicken on the baking sheet for 5 minutes before slicing.
- Build the bowls. Divide the farro and spinach mixture between four wide bowls. Top with the roasted sweet potato and caramelised onions, then arrange sliced chicken over the grains. Fan avocado slices alongside. Drizzle generously with lemon-tahini dressing and garnish with fresh parsley, toasted sesame seeds, and lemon wedges.
Nutrition Breakdown
Per 1 serving (makes 4)
Vitamins & Minerals
% Daily Value based on a 2,000 calorie diet (FDA reference)
🧬 Essential Amino Acids
% of recommended daily intake (RDA) per serving
🛡 Antioxidant Profile
The Nutrition Science
Pantothenic acid (vitamin B5) takes its name from the Greek word pantothen, meaning ‘from everywhere’, a nod to its wide distribution in foods. Yet despite its ubiquity, many adults in Western populations fall short of the 5mg Adequate Intake, particularly those relying on heavily processed diets, as pantothenic acid is largely destroyed by industrial food processing. Its critical function is as a precursor to coenzyme A (CoA), the molecular workhorse that activates fatty acids for beta-oxidation, drives the citric acid cycle, and is required for the synthesis of cholesterol, steroid hormones, and acetylcholine. Without adequate CoA activity, every cell in the body experiences reduced capacity for energy production.
This bowl is calibrated to provide 4.3mg of pantothenic acid per serving, representing 85% of the Adequate Intake in one meal. Chicken thighs are the primary contributor at approximately 1.4mg per 100g cooked portion. Unlike chicken breast, the slightly higher fat content of thigh meat correlates with greater concentrations of fat-soluble cofactors and B-vitamins sequestered in the muscle tissue. Avocado adds a further 1.0mg per 100g and uniquely combines B5 with glutathione, the body’s primary endogenous antioxidant, which supports the cellular detoxification pathways that pantothenic acid-dependent CoA directly facilitates. Whole-grain farro contributes an additional layer of B5 (approximately 0.5mg per 100g dry weight) along with a full spectrum of B-vitamins including thiamine, niacin, and B6, which work synergistically with pantothenic acid in energy metabolism.
The inclusion of sweet potato is deliberate beyond its beta-carotene content. Sweet potato provides resistant starch and soluble fiber that feed Lactobacillus and Bifidobacterium species in the colon. These gut bacteria are themselves capable of synthesising small quantities of pantothenic acid, meaning this dish supports both exogenous dietary B5 intake and endogenous microbial production. The lemon-tahini dressing is not merely a flavour component: the fat from tahini and avocado oil dramatically increases the bioavailability of fat-soluble carotenoids such as beta-carotene and lutein from the spinach and sweet potato, while the organic acids in lemon juice lower the pH of the digestive environment, improving non-heme iron absorption from the farro and spinach by up to 67% compared to consuming those foods without an acidic co-factor.
Pro Tips
- Do not skip drying the chicken thighs thoroughly with paper towels before seasoning. Surface moisture is the enemy of browning (Maillard reaction) in the stovetop and oven methods, and it also dilutes the spice crust. Dry chicken in the oven method will develop a noticeably crispier, more flavourful exterior.
- Farro can be cooked up to 3 days in advance and refrigerated. Reheat with a splash of water or chicken stock in a covered saucepan over low heat. Pre-cooking the grain turns this into a 20-minute assembly meal on busy nights, with zero nutritional compromise.
- Add the avocado at the absolute last moment before serving, never to warm components in advance. Avocado’s pantothenic acid and glutathione are best preserved at ambient temperature, and its healthy monounsaturated fats are vulnerable to oxidation when exposed to prolonged heat. If meal-prepping, store sliced avocado separately with a squeeze of lemon juice and add it to each bowl just before eating.
love that you’re diving into pantothenic acid specifically, greta – b5 is legit underrated for energy metabolism. that said, i gotta ask about the farro in this bowl since thats the main carb component… do you know what the net carb count comes out to? im not against grains at all, just curious because ive found that even “healthy” grain bowls can sometimes spike blood sugar in ways that actually tank energy despite being micronutrient dense. the avocado and chicken are perfect though – thats where the real nutrient density lives for me, and you could honestly build this exact bowl with caulirice or leafy greens as the base and get even more
Log in or register to replyThis sounds absolutely wonderful, and I love that you’re connecting pantothenic acid to your energy patterns, Greta! I have to say, the avocado element really caught my eye here too, but mostly because avocados paired with that tahini drizzle (hello, sesame seeds!) means serious anti-inflammatory potential on top of the B5 benefits. I’ve been experimenting with tahini in my bowls for years now and noticed it genuinely helps my joint inflammation more than I expected. I’m definitely making this version with extra turmeric in the spiced chicken, and I’m so grateful the recipe creator focused on pantothenic acid rather than just calling it “superfood salad” –
Log in or register to replyOh wow, this is such a thoughtful breakdown of pantothenic acid! I’ve been tracking B5 intake for about a year now after noticing my energy crashes were directly tied to nutrient gaps rather than just “needing coffee” – and avocado has become a staple for me during my best digestion weeks. The combo of chicken, sweet potato, and farro here is genius too, because I found that pairing protein with resistant starch (especially when the farro cools down) really stabilizes my gut flora and keeps inflammation markers down. Definitely making this and adding it to my meal rotation – would love to know if anyone else notices a difference in their energy or inflammation levels after eating this!
Log in or register to reply