Updated: Dec 8, 2020
I love bowls with a whole grain base, lots of veggies and a bit of plant-based protein because you can easily swap out ingredients to change it up. Or you can stick with the same veggies and grains, but switch out the dressing or sauce. The options are pretty much endless plus it's a great way to use up veggies on their day in your fridge.
This bowl is light but also really satisfying with i's abundance of nutrients, pop of flavor and high fiber content. The lemon miso dressing is perfect for the warm summer months. If you're looking to optimize gut healing then this dish will do it! It's packed with fiber and also probiotics with the miso and optional kimchi.
Hope you enjoy!
1 cup farro
1 Tbsp olive oil or 1 Tbsp water or veggie broth for oil-free
2 garlic cloves, minced
1-2 Tbsp ginger, minced (depending on how much you love ginger)
1 cup broccoli
1 red pepper, sliced
1 cup pea shoots (alternatively, use 1 cup spinach if you're unable to find pea shoots — I happened to find them at the local farmers market :) )
1/2 cup tomato, chopped
1/4 - 1/2 cup scallions (depending on how much you love scallion)
1/2 cup cilantro
1/4 cup nut or seed of choice (cashews, pistachios, sunflower seeds or pumpkin seeds)
1/4 tsp salt (or more to taste)
pepper to taste
red pepper flakes, hemp seeds and kimchi to garnish
Lemon Miso Dressing
2 Tbsp white miso
Squeeze of 1-2 lemons (try one lemon first and add more if needed after tasting dressing)
2 tsp coconut or Braggs aminos (or reduced-sodium Tamari)
1 tsp dijon mustard
1 tsp maple syrup
1/4 cup water
Prepare the farro as instructed on the package or, if you purchase in bulk, you'll want to add 2 cups of liquid per cup of farro. Combine the water and farro in a pot, bring to a boil then reduce heat to low, cover and simmer for 35-40 minutes until grains are tender. Strain and set aside.
While the farro is cooking, warm the olive oil on medium heat in a wok or stove top pan for one minute. Add the minced garlic and ginger and cook for 2-3 minutes. Stir the peppers and tomatoes into the garlic and ginger and cook on medium heat for 3-5 minutes until tomatoes and peppers soften. Add 2-3 Tbsp water to deglaze the pan if tomatoes start to stick.
Add broccoli and salt into the mixture. Stir together and cook on medium heat for 3-5 minutes until broccoli is slightly tender.
Lastly add spinach to the wok or pan and fold it into the ingredients until lightly cooked or wilted. If using pea shoots, no need to cook them - just add them to the dish!
Put your bowl together: Add farro to your favorite bowl. Add the veggies then top with scallion, cilantro and nuts or seeds. Add the lemon miso dressing and stir. Sprinkle red pepper flakes and/or hemp seeds. Add 1-2 Tbsp of kimchi for extra deliciousness (and probiotics!).