LunchDinnerMain Course

Mediterranean Farro & White Bean Bowl

Name: Mediterranean Farro & White Bean Bowl
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: mediterranean, italian
Ingredients: 200 g farro uncooked; 720 ml vegetable broth; 400 g canned cannellini beans rinsed and drained; 250 g cherry tomato halved; 1 pcs cucumber diced; 0.5 pcs red onion thinly sliced; 0.5 cup fresh parsley chopped; 1 pcs lemon juiced; 60 ml extra virgin olive oil; 1 tsp dried oregano; 1 clove garlic minced; 0.5 tsp salt; 0.25 tsp black pepper

This hearty and flavorful bowl combines chewy farro with protein-rich white beans, fresh vegetables, and a bright lemon-herb dressing. It's a satisfying and healthy meal perfect for lunch or a light dinner.

An original recipe by Forkin

Total time: 50 min
Serves: 4
Difficulty: Medium
Per serving: 327 kcal

Allergen information: may contain gluten. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

bowl

200 gfarro, uncooked
720 mlvegetable broth
400 gcanned cannellini beans, rinsed and drained
250 gcherry tomato, halved
1 pcscucumber, diced
0.5 pcsred onion, thinly sliced
0.5 cupfresh parsley, chopped

dressing

1 pcslemon, juiced
60 mlextra virgin olive oil
1 tspdried oregano
1 clovegarlic, minced
0.5 tspsalt
0.25 tspblack pepper

Equipment

knife · whisk · small bowl · cutting board · large mixing bowl · medium saucepan

The method

Step by step

1
Combine the farro and vegetable broth in a medium saucepan.
Cook’s note: Using broth instead of water adds more flavor to the farro.
2
Bring the mixture to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the farro is tender and most of the liquid is absorbed.
About 30 min
3
While the farro cooks, prepare the dressing by whisking together the lemon juice, olive oil, dried oregano, minced garlic, salt, and black pepper in a small bowl.
About 5 min
Cook’s note: Taste and adjust seasoning as needed for your preference.
4
In a large mixing bowl, combine the rinsed and drained cannellini beans, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and chopped fresh parsley.
About 5 min
5
Once cooked, fluff the farro with a fork and let it cool slightly for a few minutes.
About 2 min
6
Add the warm farro to the large bowl with the vegetables and beans.
7
Pour the prepared dressing over the farro and vegetable mixture.
8
Toss everything gently to combine, ensuring all ingredients are well coated with the dressing.
About 1 min
9
Serve immediately, or chill for later enjoyment.

Per serving

Nutrition

71%Score

Calories: 327.1kcal
Protein: 12.6g
Carbs: 37.3g
Fat: 16.1g
Fibre: 8.7g
Sugar: 5.3g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

Store leftover Mediterranean Farro & White Bean Bowls in an airtight container in the refrigerator.

Reheating

This dish is best enjoyed cold or at room temperature.