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Photo: Fred Hardy
Active Time:30 minsTotal Time:1 hrServings:4Jump to Nutrition Facts
Active Time:30 minsTotal Time:1 hrServings:4
Active Time:30 mins
Active Time:
30 mins
Total Time:1 hr
Total Time:
1 hr
Servings:4
Servings:
4
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients8cupswater1 ¼cupsfarro1(15 ounce) canno-salt-added cannellini beans, rinsed4cupscauliflower florets1(1 pound)sweet potato, peeled and cut into 1-inch cubes2tablespoonsextra-virgin olive oil plus 1/4 cup, divided2teaspoonslemon pepper seasoning, divided¾teaspoonsalt, divided1(6 ounce) bunchfresh Broccolini, cut into 2-inch pieces½cupchopped fresh flat-leaf parsley¼cupchopped fresh cilantro1tablespoonred-wine vinegar1largeclove garlic, grated½teaspooncrushed red pepper¼cupchopped Castelvetrano olives
Cook Mode(Keep screen awake)
Ingredients
8cupswater
1 ¼cupsfarro
1(15 ounce) canno-salt-added cannellini beans, rinsed
4cupscauliflower florets
1(1 pound)sweet potato, peeled and cut into 1-inch cubes
2tablespoonsextra-virgin olive oil plus 1/4 cup, divided
2teaspoonslemon pepper seasoning, divided
¾teaspoonsalt, divided
1(6 ounce) bunchfresh Broccolini, cut into 2-inch pieces
½cupchopped fresh flat-leaf parsley
¼cupchopped fresh cilantro
1tablespoonred-wine vinegar
1largeclove garlic, grated
½teaspooncrushed red pepper
¼cupchopped Castelvetrano olives
Directions
Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. Bring water to a boil in a large saucepan over medium-high heat; stir in farro. Return to a boil; reduce heat to medium and cook at a low boil, undisturbed, until the grains have expanded but are still al dente, about 30 minutes, stirring in cannellini beans during the last 5 minutes of cooking. Remove from heat and drain. Cover to keep warm.
Meanwhile, place cauliflower florets and sweet potato on the prepared baking sheet. Drizzle with 1 1/2 tablespoons oil and sprinkle with 1 1/2 teaspoons lemon pepper and 1/4 teaspoon salt; toss well to coat and spread evenly on the pan. Combine Broccolini, 1/2 tablespoon oil and the remaining 1/2 teaspoon lemon pepper in a medium bowl and toss to coat; set aside. Roast the sweet potato and cauliflower until almost tender, about 20 minutes. Remove from oven and push the sweet potatoes and cauliflower to one side. Add the Broccolini to the other side of the pan; roast until the vegetables are tender and lightly charred, about 10 minutes.
Meanwhile, stir parsley, cilantro, vinegar, garlic, crushed red pepper, olives and the remaining 1/4 cup oil and 1/2 teaspoon salt together in a small bowl to make chimichurri. Stir 1/4 cup of the chimichurri into the farro mixture.
Divide the farro mixture among 4 bowls and top evenly with roasted vegetables; drizzle with the remaining 1/4 cup chimichurri.
Equipment
large rimmed baking sheet, parchment paper
Frequently Asked Questions
Farro is a type of wheatthat is also considered an ancient grain. It has a chewy texture and sweet taste and provides a variety of vitamins and minerals. One cup of cooked farro delivers about 8 grams of protein and 4 grams of fiber, per theUSDA. Together, this combo helps keep you full and satisfied. You can find it in grocery stores as pearled or semi-pearled. Most people prefer the semi-pearled because some nutritious bran is still intact, and it cooks in about 10 to 12 minutes. Word of caution: It’s not gluten-free.
Caulifloweris a low-carb cruciferous vegetable, and provides a wealth of nutrition and health benefits. The nutrients and plant compounds in cauliflower have been associated with reduced inflammation, cancer and heart disease risk. The fiber in cauliflower acts as a prebiotic, feeding your beneficial gut bacteria.
Because farro is a type of wheat, and wheat contains gluten, this protein bowl is not gluten-free. But you could swap the farro out for a gluten-free grain, like rice, quinoa orteffto make this dish gluten-free.
If you’re not using parchment paper, we suggest aluminum foil or a silicone baking mat. If you opt for the silicone mat, be sure it can withstand the oven temperature. Most silicone mats are oven-safe at high temperatures, but not all are, so it’s best to follow the manufacturer’s instructions.
Originally appeared: EatingWell.com, June 2022
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Nutrition Facts(per serving)572Calories24gFat78gCarbs17gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
