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Farro Mediterranean Bowl

by Livestrong_Recipes  |  Apr 5, 2017

Farro Mediterranean Bowl
  1. PREP
  2. 10 m
  • COOK
  • 25 m
  • TOTAL
  • 35 m

Move over quinoa, there's a new superfood on the scene. Farro, though often overlooked, reaps major benefits. Per 1/4 cup, it has more protein than quinoa and twice the calcium, not to mention it has zero grams of fat. Here we're pairing it with Mediterranean flavors to bring you a fresh but filling entree.

INGREDIENTS

SERVES 4

  • 8 oz Farro
  • 2 cups low sodium vegetable stock
  • 1 whole Long English Cucumber
  • 4 oz Cherry Tomatoes
  • 1/3 cup Red Onions
  • 4 oz Olives, Large Pitted Black
  • 4 oz Crumbled Feta Cheese
  • 1/2 cup Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
  • 2 tbsp Lemon Juice
  • 2 tbsp Water, tap, well
  • 2 tbsp Olive Oil, Extra Virgin
  • 1/2 tbsp Tahini pure ground sesame seed paste
  • 1/4 tsp Sea Salt

DIRECTIONS

1 Place vegetable stock and farro in a saucepan, stir, and then bring to a boil.
2 Cover with lid and reduce heat to low and simmer until farro is soft and chewy and stock is reduced. This will be about 25-30 minutes, then drain.
3 Blend the chickpeas, lemon juice, water, olive oil, tahini paste and salt until creamy and smooth.
4 Serve in bowl with Farro, cucumber, tomatoes, onion, olives and feta cheese. Drizzle with hummus dressing.
5 Note:
6 To make an individual serving, use 3 ounces of farro with about 1 cup of vegetable stock, and use a small saucepan. Portion 1/3 of the remaining ingredients. For Hummus dressing, leave the same measured ingredients and freeze the remaining sauce for another time. Sauce will be okay for 3-4 months in the freezer.