Farro Bowl with Roasted Veggies, Caramelized Onions, Soft Boiled Eggs and Herbed Yogurt Dressing
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Bowls are a great item to add to your meal repertoire. With there many and varied ingredients and the ability to have much of it made in advance makes these very healthy and quick to put together. I recommend that you cook the grains in advance (in this case farro) for they keep in the refrigerator for a week and heat up nicely in the microwave. Also you can roasted you veggies in advance (here we use carrots and green beans since that’s what we had in the refrigerator). Broccolini, brussels sprouts or butternut squash would work well. They also will last several days and then you can decide if you want them hot or cold in your bowl. The dressing also keeps for a week. So with a little advanced planning you can have a quick and healthy meal ready in very little time.
MAKES: 2 Servings
PREP/COOK TIME: 60 Minutes
INGREDIENTS
For the Bowls:
1 bunch of small carrots (preferably spring carrots) 6 to 8 carrots
1 Cup or large handful of green beans
3 tablespoons extra virgin olive oil, divided
1 teaspoons kosher salt, divided
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon freshly cracked black pepper
1/2 Cup farro (either pearled or Semi-pearled works but cooking time will vary)
1 small red onion sliced
1/4 cup toasted pumpkin seeds, for serving
2 soft boiled eggs, for serving
For the Yogurt Sauce
1 Cup plain non-fat Greek Yogurt
1 cup loosely packed fresh herbs, such as cilantro, parsley, mint plus more for serving
1 tablespoon olive oil
1 teaspoon grated lemon zest
1 Tablespoon freshly squeezed lemon juice
1 clove garlic, minced fine
1/2 teaspoon salt
1/2 teaspoon freshly cracked black pepper
DIRECTIONS
Arrange two racks to divide the oven into thirds and heat to 425°F. Place a baking sheet in the oven while it heats. Meanwhile, prepare the vegetables.
Place the carrots in a large bowl. Add 1 tablespoon of the oil, cumin, coriander, 1/2 teaspoon salt, and several grinds black pepper. Toss to coat.
Place the green beans on a second baking sheet. Add a tablespoons oil, 1 teaspoon salt, and several grinds black pepper, and toss to coat. Spread into an even layer.
When the oven is ready, spread the carrots in a single layer on the hot baking sheet and place on the lower rack. Place the baking sheet of green beans on the upper rack. Roast for 20 minutes. Flip the carrots and green beans, rotate the baking sheets between racks, and continue to roast until tender, about 5 minutes more. The beans may be ready a few minutes earlier than the carrots, so keep an eye on them.
Meanwhile, cook the farro in a large pot of salted boiling water until just tender, 20 to 30 minutes. Drain.
Heat a skillet over medium heat and add the remaining oil. Add the red onion and allow to cook until caramelized, stirring occasionally, about 15 minutes.
Make the yogurt sauce: Place the yogurt, herbs, olive oil, lemon zest, lemon juice, and garlic in the bowl of a food processor fitted with the blade attachment or blender and process until smooth. Taste and season with salt and pepper.
Divide the farro among 2 shallow bowls. Top with the carrots, greens beans and caramelized onions. Drizzle the yogurt sauce over the veggies and sprinkle with the pumpkin seeds. Slice the eggs in half lengthwise and nestle into bowls, if desired. Top with fresh herbs and season with salt and pepper as needed.
