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.
Forkin tarafından hazırlanan özgün tarif
- Toplam süre
- 50 dk.
- Porsiyon
- 4
- Zorluk
- Orta
- Porsiyon başına
- 327 kcal
Alerjen bilgisi: gluten içerebilir. Alerjiniz varsa malzeme ambalajlarını mutlaka kontrol edin.
Ön hazırlık
Malzemeler
bowl
- 200 gfarro, uncooked
- 720 mlvegetable broth
- 400 gcanned cannellini beans, rinsed and drained
- 250 gcherry tomato, halved
- 1 adetcucumber, diced
- 0,5 adetred onion, thinly sliced
- 0,5 su bardağıfresh parsley, chopped
dressing
- 1 adetlemon, juiced
- 60 mlextra virgin olive oil
- 1 çay kaşığıdried oregano
- 1 dişgarlic, minced
- 0,5 çay kaşığısalt
- 0,25 çay kaşığıblack pepper
Ekipman
knife · whisk · small bowl · cutting board · large mixing bowl · medium saucepan
Hazırlanışı
Adım adım
- 1
Combine the farro and vegetable broth in a medium saucepan.
Aşçının notu: 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.
Yaklaşık 30 dk.
- 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.
Yaklaşık 5 dk.
Aşçının notu: 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.
Yaklaşık 5 dk.
- 5
Once cooked, fluff the farro with a fork and let it cool slightly for a few minutes.
Yaklaşık 2 dk.
- 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.
Yaklaşık 1 dk.
- 9
Serve immediately, or chill for later enjoyment.
Porsiyon başına
Besin değerleri
- Kalori
- 327,1kcal
- Protein
- 12,6g
- Karbonhidrat
- 37,3g
- Yağ
- 16,1g
- Lif
- 8,7g
- Şeker
- 5,3g
Tarifteki malzeme miktarlarından tahmin edilmiştir. Değerler markalara ve değişikliklere göre farklılık gösterebilir.
Tazeliğini koruyun
Store leftover Mediterranean Farro & White Bean Bowls in an airtight container in the refrigerator.
This dish is best enjoyed cold or at room temperature.