What is farro and is it healthy?

Farro is a type of wheat that 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 the USDA . 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.

Is cauliflower good for you?

Cauliflower is 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.

Is this dish gluten-free?

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 or teff to make this dish gluten-free.

What is the difference between Broccolini and broccoli?

Both vegetables belong to the cabbage family. However, the trademarked Broccolini was developed in the early 1980s in Japan when the Sakata Seed Corporation successfully crossbred broccoli with Chinese cabbage (it's a hybrid—not genetically modified). Broccoli looks like it could be baby broccoli with thin, tender stalks and tiny leaves and florets. The flavor is milder than broccoli, and you can cook it without prepping. Broccoli, on the other hand, is a much more substantial vegetable—it's bigger and heavier with thicker stalks and a thick brush of florets. It requires prepping before use, as in trimming or shaving down the outer layer of the stem and cutting the vegetable into pieces before cooking.

What can I use instead of parchment paper?

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.

Vegetarian Protein Bowl

Active Time:

30 mins

Total Time:

1 hr

Servings:

4

Nutrition Profile:

Nut-Free Dairy-Free Healthy Pregnancy Soy-Free Vegan Vegetarian High-Protein Egg-Free

Jump to Nutrition Facts

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Ingredients

8 cups water
1 ¼ cups farro
1 (15 ounce) can no-salt-added cannellini beans, rinsed
4 cups cauliflower florets
1 (1 pound) sweet potato, peeled and cut into 1-inch cubes
2 tablespoons extra-virgin olive oil plus 1/4 cup, divided
2 teaspoons lemon pepper seasoning, divided
¾ teaspoon salt, divided
1 (6 ounce) bunch fresh Broccolini, cut into 2-inch pieces
½ cup chopped fresh flat-leaf parsley
¼ cup chopped fresh cilantro
1 tablespoon red-wine vinegar
1 large clove garlic, grated
½ teaspoon crushed red pepper
¼ cup chopped 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

What is farro and is it healthy?

Farro is a type of wheat that 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 the USDA. 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.
Is cauliflower good for you?

Cauliflower is 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.
Is this dish gluten-free?

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 or teff to make this dish gluten-free.
What is the difference between Broccolini and broccoli?

Both vegetables belong to the cabbage family. However, the trademarked Broccolini was developed in the early 1980s in Japan when the Sakata Seed Corporation successfully crossbred broccoli with Chinese cabbage (it's a hybrid—not genetically modified). Broccoli looks like it could be baby broccoli with thin, tender stalks and tiny leaves and florets. The flavor is milder than broccoli, and you can cook it without prepping. Broccoli, on the other hand, is a much more substantial vegetable—it's bigger and heavier with thicker stalks and a thick brush of florets. It requires prepping before use, as in trimming or shaving down the outer layer of the stem and cutting the vegetable into pieces before cooking.
What can I use instead of parchment paper?

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

Nutrition Facts (per serving)

572	Calories
24g	Fat
78g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup farro mixture, 1 1/4 cups vegetables & 1 Tbsp. chimichurri
Calories 572
% Daily Value *
Total Carbohydrate 78g	28%
Dietary Fiber 13g	46%
Total Sugars 7g
Protein 17g	34%
Total Fat 24g	31%
Saturated Fat 3g	15%
Vitamin A 13126IU	263%
Vitamin C 103mg	114%
Vitamin E 3mg	22%
Folate 82mcg	21%
Vitamin K 144mcg	120%
Sodium 752mg	33%
Calcium 171mg	13%
Iron 4mg	22%
Magnesium 86mg	20%
Potassium 993mg	21%
Zinc 2mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* 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.

Additional reporting by

Carrie Myers, M.S.

and

Linda Frahm