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Forkin
LunchDinnerMain Course

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.

Izvirni recept avtorja Forkin

Skupni čas
50 min
Porcije
4
Zahtevnost
Srednje
Na porcijo
327 kcal

Informacije o alergenih: lahko vsebuje gluten. Če imate alergijo, vedno preverite embalažo sestavin.

Mediterranean Farro & White Bean Bowl

Priprava

Sestavine

bowl

  • 200 gfarro, uncooked
  • 720 mlvegetable broth
  • 400 gcanned cannellini beans, rinsed and drained
  • 250 gcherry tomato, halved
  • 1 koscucumber, diced
  • 0,5 kosred onion, thinly sliced
  • 0,5 skodelicafresh parsley, chopped

dressing

  • 1 koslemon, juiced
  • 60 mlextra virgin olive oil
  • 1 žličkadried oregano
  • 1 strokgarlic, minced
  • 0,5 žličkasalt
  • 0,25 žličkablack pepper

Oprema

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

Postopek

Korak za korakom

  1. 1

    Combine the farro and vegetable broth in a medium saucepan.

    Kuharjeva opomba: Using broth instead of water adds more flavor to the farro.

  2. 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.

    Približno 30 min

  3. 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.

    Približno 5 min

    Kuharjeva opomba: Taste and adjust seasoning as needed for your preference.

  4. 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.

    Približno 5 min

  5. 5

    Once cooked, fluff the farro with a fork and let it cool slightly for a few minutes.

    Približno 2 min

  6. 6

    Add the warm farro to the large bowl with the vegetables and beans.

  7. 7

    Pour the prepared dressing over the farro and vegetable mixture.

  8. 8

    Toss everything gently to combine, ensuring all ingredients are well coated with the dressing.

    Približno 1 min

  9. 9

    Serve immediately, or chill for later enjoyment.

Na porcijo

Hranilne vrednosti

71%Ocena
Kalorije
327,1kcal
Beljakovine
12,6g
Ogljikovi hidrati
37,3g
Maščobe
16,1g
Vlaknine
8,7g
Sladkorji
5,3g

Ocena temelji na količinah sestavin v receptu. Vrednosti se lahko razlikujejo glede na znamke in zamenjave.

Pravilno shranjevanje

Shranjevanje

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

Pogrevanje

This dish is best enjoyed cold or at room temperature.