A wholesome and satisfying vegetarian bowl featuring nutty farro, tender roasted broccoli, and protein-packed chickpeas, all lightly spiced and brightened with a touch of lemon.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 100g dry farro
- 250g broccoli florets
- 150g cooked chickpeas (canned, drained and rinsed)
- 20ml olive oil
- 2 cloves garlic, minced
- 1/4 small onion, finely diced
- 10ml fresh lemon juice
- 1/2 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- Salt to taste
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Cook the farro. Rinse the farro under cold water. In a medium pot, combine the farro with 300ml of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the farro is tender but still slightly chewy. Drain any excess water.
- 2.Roast the broccoli. Preheat your oven to 200°C. Toss the broccoli florets with 10ml of olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes, or until tender-crisp and slightly charred.
- 3.Prepare the spiced chickpeas. While the broccoli roasts, heat the remaining 10ml of olive oil in a small pan over medium heat. Add the diced onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant. Stir in the drained chickpeas, ground cumin, smoked paprika, salt, and pepper. Cook for 5-7 minutes, stirring occasionally, until the chickpeas are heated through and lightly coated with the spices.
- 4.Assemble the bowls. Divide the cooked farro between two serving bowls. Top with the roasted broccoli and spiced chickpeas. Drizzle with fresh lemon juice before serving.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally healthy, providing complex carbohydrates for sustained energy, abundant fiber for digestive health and blood sugar management (ideal for a diabetic-friendly diet), and plant-based protein from chickpeas. It's rich in essential vitamins and minerals, promoting overall well-being and satiety.
⭐ Avaliações e Comentários
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