A vibrant and hearty vegetarian bowl featuring nutty farro, tender roasted broccoli, and protein-packed chickpeas, all seasoned to perfection. This dish is designed for optimal health, balancing complex carbohydrates with fiber and plant-based protein.
*Das Bild dient nur zur Veranschaulichung und kann vom tatsächlichen Rezept abweichen (KI-generiert).*
Zutaten
- 150 grams dry farro
- 400 grams canned chickpeas, drained and rinsed
- 300 grams fresh broccoli, cut into florets
- 30 milliliters olive oil
- 2 cloves garlic, minced
- 0.5 medium onion, finely chopped
- 0.5 lemon, juiced
- Salt to taste
- Black pepper to taste
- Optional: Pinch of dried herbs (e.g., oregano, thyme)
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Anleitung
- 1.Cook the farro. Rinse the farro under cold water. In a medium pot, combine farro with 450 milliliters of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until farro is tender and most of the liquid is absorbed. Drain any excess water if necessary and set aside.
- 2.Prepare vegetables for roasting. Preheat your oven to 200°C (400°F). On a large baking sheet, spread out the broccoli florets and drained chickpeas. Add the minced garlic and chopped onion. Drizzle with olive oil, season generously with salt, black pepper, and optional dried herbs. Toss to ensure everything is evenly coated.
- 3.Roast the vegetables. Roast in the preheated oven for 15-20 minutes, stirring halfway through, until the broccoli is tender-crisp and lightly charred, and the chickpeas are slightly crispy.
- 4.Combine and serve. In a large bowl, combine the cooked farro with the roasted broccoli and chickpea mixture. Squeeze fresh lemon juice over the top and toss gently to combine all ingredients. Taste and adjust seasonings if needed.
- 5.Serve warm. Divide the nutritious farro bowl into two servings and enjoy immediately as a fulfilling and balanced meal.
Nährwertinformationen
Warum dieses Rezept
This recipe is exceptionally healthy due to its high fiber content from farro, broccoli, and chickpeas, which supports digestive health and helps manage blood sugar levels, making it ideal for diabetic-friendly diets. It's rich in plant-based protein, essential vitamins, and minerals, promoting satiety and overall well-being. The use of whole ingredients and healthy fats makes it a nutritionally dense and balanced meal.
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