A robust and nutritious vegetarian bowl featuring wholesome farro, tender-crisp roasted broccoli, and protein-packed chickpeas, all brightened with a simple lemon-herb dressing. This dish is perfect for a quick, healthy, and satisfying meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 200g farro
- 500g broccoli florets
- 400g canned chickpeas, drained and rinsed
- 30ml olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 30ml fresh lemon juice
- 5g dried oregano (or other preferred herbs)
- Salt to taste
- Freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Cook the farro. Rinse the farro under cold water. In a medium saucepan, combine farro with 600ml 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 tender and the water is absorbed. Drain any excess water.
- 2.Prepare the broccoli. While the farro cooks, preheat your oven to 200°C. On a baking tray, toss the broccoli florets with 15ml of olive oil, salt, and pepper. Roast for 10-15 minutes, or until tender-crisp and slightly charred.
- 3.Sauté chickpeas and aromatics. Heat the remaining 15ml of olive oil in a large pan over medium heat. Add the chopped onion and sauté for 3-5 minutes until softened. Add the minced garlic and sauté for another minute until fragrant.
- 4.Combine the ingredients. Add the drained chickpeas, cooked farro, and roasted broccoli to the pan with the onion and garlic. Toss gently to combine. Season with dried oregano, lemon juice, salt, and pepper to taste.
- 5.Serve warm. Divide the mixture into four bowls and serve immediately.
Informações Nutricionais
Porque esta receita
This recipe is incredibly healthy, balanced, and diabetic-friendly, rich in fiber, complex carbohydrates from farro, and plant-based protein from chickpeas, which aid in blood sugar management. Broccoli provides essential vitamins, minerals, and antioxidants, supporting overall well-being. It's a naturally nutritious meal.
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