Updated: Apr 14
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 it'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!
Prep time: 15 minutes
Cooking time: 45 minutes
1 cup farro
1 Tbsp avocado oil or 1 Tbsp water or veggie broth for oil-free
1 cup broccoli florets
1 red pepper, seeded and sliced
1 cup chopped onions
1 cup cherry or grape tomatoes
2 garlic cloves, minced
1-2 Tbsps ginger, minced (depending on how much you love ginger)
2 cups spinach
1/4 - 1/2 cup green onions (depending on how much you love green onion)
1/2 cup cilantro
1/4 cup nut or seed of choice (cashews, pistachios, sunflower seeds or pumpkin seeds)
red pepper flakes, hemp seeds and/or kimchi to garnish
salt and pepper to taste
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 Tbsp maple syrup
1 tsp toasted sesame oil
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 (ideally, soak the farro overnight with water then drain and add fresh water to cook). Combine the fresh 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, make the dressing: Add all of the dressing ingredients to a bowl and whisk until the miso is completely dissolved. Set aside.
Warm the oil on medium heat in a wok or stove top pan for one minute. Add the peppers, onions, tomatoes, and broccoli, cooking for 3-4 minutes, until the veggies start to become tender. Add 2-3 Tbsp water to deglaze the pan if the veggies start to stick.
Add the garlic and ginger, cooking for another 60 seconds, until fragrant.
Stir in the spinach until tender, about a minute.
Assemble your bowl: Divide one cup of farro between two bowls. Divide the veggies between the two bowls.
Drizzle the desired amount of dressing on top of each bowl.
Top with scallion, cilantro and nuts or seeds.
Add the lemon miso dressing and stir. Sprinkle optional red pepper flakes or hemp seeds on top and add optional 1-2 Tbsps of kimchi for extra deliciousness (and probiotics!).
Add salt and pepper to taste.
Per serving (4 servings): 451 calories, 89.5 grams carbohydrates (73.5 grams net carbohydrates), 16 grams fiber, 18 grams protein, 9.5 grams fat, 523 milligrams sodium
Good source of vitamin B2, vitamin E
Excellent source of vitamin B1, vitamin B3, vitamin B5, vitamin B6, folate, vitamin A, vitamin C, vitamin K, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc