Farro is an old Italian grain. It tastes a little nutty and feels chewy. This recipe uses semi‑pearled farro, which cooks fast and still keeps lots of fiber and protein.
Active time: 15 minutes | Total time: 45 minutes
Farro and White Bean Bowl with Lemon‑Thyme Dressing
Ingredients
- 1 cup (200 g) semi‑pearled farro
- 1/2 cup (120 g) low‑sodium vegetable stock
- 2 tablespoons fresh thyme, chopped
- 1/4 cup fresh lemon juice
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1 (15 oz/425 g) can low‑sodium navy beans, drained and rinsed
- 4 cups (100 g) fresh spinach, chopped
- 1 cup (110 g) shredded carrot
- 1/4 cup (25 g) shredded Parmesan cheese
- 1/2 teaspoon black pepper
Directions
- Put the farro and 4 cups of water in a small pot. Bring to a boil, then lower the heat, cover, and simmer 20–30 minutes until tender. Drain and let cool.
- In another small pot, mix the vegetable stock and thyme. Bring to a boil, then lower the heat and simmer 5 minutes.
- In a bowl, whisk together lemon juice, a little cornstarch (optional for thickening), and salt. Stir this mixture into the thyme broth and cook, stirring, until the sauce thickens and looks clear. Let it cool.
- Put the cooled farro in a big bowl. Add half of the lemon‑thyme sauce and toss to coat.
- Divide the farro into four serving bowls. Top each bowl with navy beans, chopped spinach, shredded carrot, and Parmesan cheese.
- Drizzle the remaining sauce over the bowls, sprinkle with black pepper, and serve.
Serves: 4 | Serving size: 1 ½ cups
Nutrition (per serving)
Calories: 366 kcal • Fat: 6 g • Saturated fat: 2 g • Monounsaturated fat: 3 g • Polyunsaturated fat: 1 g • Cholesterol: 6 mg • Sodium: 482 mg • Carbohydrates: 63 g • Fiber: 15 g • Sugar: 4 g • Protein: 17 g
Vitamins & minerals: Vitamin A 264 % • Vitamin C 56 % • Calcium 22 % • Iron 36 % • Potassium 807 mg