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Mediterranean Farro Bowl with Roasted Vegetables and Pine Nuts

Mediterranean Farro Bowl with Roasted Vegetables and Pine Nuts

Lunch
Prep Time
15min
Cook Time
45min
Servings
4
Calories
420
Chef's Note

For the best texture, don't overcook the farro - it should be tender but still have a pleasant chew. This dish can be made ahead and enjoyed warm or at room temperature, making it perfect for meal prep.

Tags
Italian
Mediterranean
vegetarian
whole grain
farro
roasted vegetables
lunch
make-ahead
Ingredients
  • 1.5 cups farro

  • 4 cups vegetable broth

  • 1 medium eggplant

  • 2 medium zucchini

  • 1 large red bell pepper

  • 1 medium red onion

  • 1 pint cherry tomatoes

  • 4 cloves garlic

  • 4 tablespoons olive oil

  • 1 whole lemon

  • 1/3 cup pine nuts

  • 1/2 cup fresh basil

  • 2 tablespoons fresh oregano

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

Instructions
  • 1

    Preheat oven to 425°F (220°C) and line two baking sheets with parchment paper.

  • 2

    Rinse 1.5 cups farro under cold water and drain well.

  • 3

    In a medium saucepan, bring 4 cups vegetable broth to a boil. Add the farro, reduce heat to medium-low, cover and simmer for 30-35 minutes until tender but still chewy. Check occasionally and add more water if needed.

  • 4

    While the farro cooks, prepare the vegetables: cut 1 medium eggplant into 3/4-inch cubes, slice 2 medium zucchini into half-moons, cut 1 large red bell pepper into 1-inch pieces, and slice 1 medium red onion into wedges.

  • 5

    Mince 4 cloves of garlic and set aside.

  • 6

    Place all prepared vegetables and 1 pint of cherry tomatoes on the baking sheets, ensuring they're in a single layer.

  • 7

    Drizzle vegetables with 3 tablespoons olive oil, sprinkle with 3/4 teaspoon salt and 1/4 teaspoon black pepper. Toss to coat evenly.

  • 8

    Roast vegetables for 25-30 minutes, stirring halfway through, until they're tender and beginning to caramelize at the edges.

  • 9

    While vegetables roast, toast 1/3 cup pine nuts in a dry skillet over medium-low heat for 3-5 minutes, stirring frequently until golden brown. Transfer to a plate immediately to prevent burning.

  • 10

    Wash and chop 1/2 cup fresh basil and 2 tablespoons fresh oregano.

  • 11

    When farro is cooked, drain any excess liquid and transfer to a large bowl.

  • 12

    Zest and juice the lemon.

  • 13

    Add minced garlic, 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 teaspoon lemon zest, remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper to the warm farro. Stir to combine.

  • 14

    Add the roasted vegetables to the farro mixture and gently toss.

  • 15

    Fold in the toasted pine nuts and fresh herbs, reserving some for garnish.

  • 16

    Taste and adjust seasoning if needed with additional salt, pepper, or lemon juice.

  • 17

    Divide the farro bowl mixture among four serving bowls and garnish with remaining herbs and pine nuts.

Nutrition Information (per serving)
420
Calories
12g
Protein
58g
Carbs
18g
Fat

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