Mediterranean Farro & White Bean Bowl
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.
Originálny recept od Forkin
- Celkový čas
- 50 min
- Porcie
- 4
- Náročnosť
- Stredná
- Na porciu
- 327 kcal
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Príprava
Suroviny
bowl
- 200 gfarro, uncooked
- 720 mlvegetable broth
- 400 gcanned cannellini beans, rinsed and drained
- 250 gcherry tomato, halved
- 1 kscucumber, diced
- 0,5 ksred onion, thinly sliced
- 0,5 šálkafresh parsley, chopped
dressing
- 1 kslemon, juiced
- 60 mlextra virgin olive oil
- 1 lyžičkadried oregano
- 1 strúčikgarlic, minced
- 0,5 lyžičkasalt
- 0,25 lyžičkablack pepper
Vybavenie
knife · whisk · small bowl · cutting board · large mixing bowl · medium saucepan
Postup
Krok za krokom
- 1
Combine the farro and vegetable broth in a medium saucepan.
Poznámka kuchára: 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.
Približne 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.
Približne 5 min
Poznámka kuchára: 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.
Približne 5 min
- 5
Once cooked, fluff the farro with a fork and let it cool slightly for a few minutes.
Približne 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.
Približne 1 min
- 9
Serve immediately, or chill for later enjoyment.
Na porciu
Výživové údaje
- Kalórie
- 327,1kcal
- Bielkoviny
- 12,6g
- Sacharidy
- 37,3g
- Tuky
- 16,1g
- Vláknina
- 8,7g
- Cukry
- 5,3g
Odhad podľa množstva surovín v recepte. Hodnoty sa môžu líšiť podľa značiek a zámen.
Správne uchovanie
Store leftover Mediterranean Farro & White Bean Bowls in an airtight container in the refrigerator.
This dish is best enjoyed cold or at room temperature.