A vibrant and nutritious power bowl featuring tender farro, roasted broccoli florets, and protein-rich chickpeas, elevated with simple aromatics and a zesty lemon dressing.
*Das Bild dient nur zur Veranschaulichung und kann vom tatsächlichen Rezept abweichen (KI-generiert).*
Zutaten
- 150 grams farro
- 400 grams canned chickpeas, rinsed and drained
- 300 grams broccoli florets
- 30 milliliters olive oil
- 2 cloves garlic, minced
- 1/2 medium onion, finely chopped
- Juice of 1/2 lemon
- Salt to taste
- Black pepper to taste
- Fresh parsley or thyme, chopped (optional, for garnish)
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Anleitung
- 1.Cook the farro. Rinse farro thoroughly under cold water. In a medium saucepan, combine farro with 450 milliliters of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until farro is tender and water is absorbed. Fluff with a fork.
- 2.Roast the broccoli. Preheat oven to 200°C. Toss broccoli florets with 15 milliliters of olive oil, salt, and pepper on a baking tray. Roast for 15-20 minutes, or until tender-crisp and slightly charred.
- 3.Prepare the aromatics. While farro and broccoli are cooking, heat the remaining 15 milliliters of olive oil in a pan over medium heat. Add chopped onion and sauté for 3-5 minutes until softened. Add minced garlic and cook for another minute until fragrant, being careful not to burn it.
- 4.Combine the bowl ingredients. In a large mixing bowl, combine the cooked farro, roasted broccoli, rinsed chickpeas, and the sautéed onion and garlic.
- 5.Dress and serve. Squeeze lemon juice over the mixture. Season with additional salt and pepper to taste. Toss gently to combine. Garnish with fresh parsley or thyme if desired. Serve warm.
Nährwertinformationen
Warum dieses Rezept
This recipe is incredibly healthy and balanced, providing complex carbohydrates for sustained energy from farro, abundant dietary fiber from chickpeas and broccoli for digestive health, and quality plant-based protein. It's naturally low in saturated fat and rich in vitamins and minerals, making it an excellent choice for a healthy, diabetic-friendly, and nutrient-dense meal.
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