Grain Bowl Deliciousness
Why Grain Bowls Rock
They are easy to meal prep. Cut/cook veggies and grain on the weekend and you have easy lunch or dinner options for the week.
The combinations of ingredients are delicious, filling and nutritious. The combination of flavors and textures satisfies hunger and the sensory cravings.
Farro—An Ancient Grain
This recipe contains the ancient grain, farro. An ancient grain means it is still basically the same grain as it was when our ancestors ate it hundreds of years ago. No cross breading or hybridization.
It has a chewy texture and sort of nutty flavor. It’s great to include in soups, stews, or on salads, and a great substitute for rice.
It is a whole grain - the bran has not been stripped allowing it to keep its original nutrient profile.
Farro is rich in fiber - a quarter cup of uncooked farro contains 5-7 grams of fiber about 4 x the amount of brown rice. Fiber is important for good digestive health and also the complex carbohydrates break down slower, helping to steady blood sugar.
Farro is also a decent source of protein. 1/2 cup of cooked farro contains about 7 grams of protein, making it good for those following a plant based diet.
Being rich in fiber and protein makes it a good option for weight loss because it keeps you full longer.
It also contains other nutrients toward your daily recommended intake:
20% Vitamin B3 (niacin)
15% Magnesium
15% Zinc
Farro Grain Bowl Recipe
So many flavors! Eating healthy does not have to be boring!
This ancient grain bowl has all of the essential ingredients
to satisfy your taste buds and your hunger cravings.
1/2 c farro
1.5 c liquid (I used broth)
1 sweet potato (about a pound) cut into 1 inch pieces
Arugula
Coconut oil spray
Spices (I used smoked paprika, chili powder, cumin, salt & pepper)
Fresh veggies (sliced red pepper and green onions)
Fruit (I used dried cranberries)
Crunch (I used roasted pepitas, but you could use nuts, if that’s what you have in your cabinet
Rinse the farro. Pour into a saucepan with 1.5 c of water or broth. Bring to a boil, reduce heat and simmer, covered, for 30 minutes.
Preheat oven to 400. Place parchment paper on baking sheet. Put sweet potato pieces on the parchment and spray with coconut oil. Sprinkle with spices. Place in oven for about 30 minutes, stirring halfway through.
While those are cooking, slice the red pepper and green onion. (About 1/4 of a large red pepper and 1 green onion).
Prepare salad dressing. Shake together 2 T olive oil, 2 T red wine vinegar, 1 t Dijon mustard, 1-2 t honey, salt and pepper.
When farro and sweet potatoes are done cooking, you’re ready to build your bowl. In a bowl, layer ingredients:
Arugula
Farro
Sweet potatoes
Sliced red pepper
Sliced green onions
Dried cranberries
Pepitas
Top with the dressing.
ENJOY!