Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > Quinoa or Farro Bowls with Roasted Vegetables

Farro Bowl with Roasted Brussels Sprouts and Cranberries

This farro bowl combines the nutty flavor of farro with the sweetness of roasted Brussels sprouts and cranberries. A maple-balsamic vinaigrette adds a tangy and slightly sweet finishing touch. It's a perfect balance of flavors and textures, making it a delicious and high-fiber lunch option.

Prep Time
15 minutes
Cook Time
35 minutes
Servings
2
Ingredients
  • 1 cup Farro
  • 1 pound Brussels sprouts
  • 1/2 cup Dried cranberries
  • 1/4 cup Pecans or walnuts
  • 2 tablespoons Olive oil
  • 2 tablespoons Balsamic vinegar
  • 1 tablespoon Maple syrup
  • 1 teaspoon Dijon mustard
  • to taste Salt
  • to taste Black pepper

Cooking the Farro

Rinse the farro in a fine-mesh sieve under cold water. Combine the farro with 3 cups of water (or vegetable broth) in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the farro is tender but still chewy. Drain any excess water and set aside.

Roasting the Brussels Sprouts

Preheat oven to 400°F (200°C). In a large bowl, toss the Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper. Spread the Brussels sprouts in a single layer on a baking sheet. Roast for 25-30 minutes, or until they are tender and slightly browned.

Preparing the Maple-Balsamic Vinaigrette

In a small bowl, whisk together the balsamic vinegar, maple syrup, Dijon mustard, and the remaining 1 tablespoon of olive oil. Season with salt and pepper to taste.

Assembling the Bowls

Divide the cooked farro between two bowls. Top with the roasted Brussels sprouts, dried cranberries, and chopped pecans or walnuts. Drizzle generously with the maple-balsamic vinaigrette.

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

  • Calories: Approximately 180-220
  • Fiber: 6-8g
  • Protein: 5-7g
  • Fat: 8-10g

Other Important Considerations for Nutrition

Farro is a good source of fiber, iron, and magnesium. Brussels sprouts are rich in vitamins C and K, as well as antioxidants. Using whole-grain farro will further increase the fiber content. If you are watching your sugar intake, you can reduce the amount of maple syrup in the vinaigrette. You can also add other roasted vegetables like butternut squash or carrots for added nutrients and flavor. For a vegan option, ensure the maple syrup is sourced ethically.

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FAQ

  • Can I use pearled farro instead of whole-grain farro?

    Yes, you can use pearled farro, but keep in mind that it has less fiber than whole-grain farro. The cooking time may also be slightly shorter.
  • Can I substitute the pecans or walnuts?

    Yes, you can substitute other nuts or seeds, such as almonds, pumpkin seeds, or sunflower seeds.
  • Can I make this recipe vegan?

    Yes, this recipe is naturally vegan as long as you ensure your maple syrup is ethically sourced and does not involve any animal products in its production.