I could have called this recipe Wellness in a Bowl. It goes without saying that whole grains and green vegetables are two of the most nutritious things to eat. This meal has both and is highly nutritious and there are two other reasons why I think it may be the perfect meal. The first is that it's beautiful. The bright green colors are so appealing and will make you feel healthier by just looking at the bowls. Second, and probably the most important, it’s a crowd pleaser! I knew I would love this meal. This is the kind of food I could eat every day of my life and be happy. I wasn’t completely expecting the other adoring reviews though. My kids ate more vegetables in one sitting than I have seen in a long time. They are specifically requesting that we roast broccolini regularly and were even curious about how I made it, which was very cute. My husband, who happily eats these plant-based meals, also has a standing joke that we eat grains and greens every day like clockwork. This must have provided a new level of variety because he is a big fan of this recipe too. The sauce, the crispy vegetables and the delicious farro (which you can easily substitute with a GF grain if you prefer) make for a unique combination of flavors that I hope you love too.
Yield: 4 servings
Cook time: 35 minutes
Ingredients
1 cup uncooked farro. Farro is a type of wheat, so if you want to make this recipe gluten free, substitute 1 cup uncooked quinoa or wild rice.
1 bunch asparagus, woody ends removed and cut into 1-2 inch pieces. Should yield ~2 cups
1 and ½ cups broccolini, stems removed and roughly chopped into smaller florets
1 bunch green onions, ends removed and cut into 1-2 inch pieces. Should yield ~1 cup
Neutral flavored cooking oil to coat
1 and ½ tsp salt, divided. Plus more to taste and salt water.
½ tsp black pepper
½ tsp garlic powder
½ tsp dried thyme
½ tsp dried oregano
2 and ½ cups frozen peas
1 avocado, peeled and pit removed
¼ cup parsley, stems removed
¼ cup cilantro, stems removed
¼ cup lemon juice
1 garlic clove, peeled and left whole
1 and ½ Tbsp olive oil
2-3 Tbsp water
1 cup cucumber, sliced thin and cut into quarters
1 and ½ cups packed spinach, roughly chopped
Preparation
Step 1: Preheat your oven to 425°. Bring 3 cups of salted water to boil. Add the farro to the water and reduce the heat to medium to maintain a vigorous simmer. Cook for approximately 20 minutes until the farro is chewy and tender. Most farro comes pearled and should not take more than 20 minutes to cook, but you can taste the farro to see if you need to cook it longer. Once cooked, drain off the excess water in a mesh colander. Return the farro to the pan and fluff with a fork.
Step 2: Spread the chopped asparagus, green onions and broccolini florets onto a lined baking sheet (or two if you need more space). Drizzle with the neutral flavored cooking oil and season with ½ tsp salt, black pepper, garlic powder, thyme and oregano. Roast in the oven for 25 minutes, stirring halfway through.
Step 3: Bring another small pot of salted water to boil. Once boiling, add the peas to the water and cook per the package instructions. Drain and set aside.
Step 4: Add the avocado, parsley, cilantro, lemon juice, 1 tsp salt, peeled garlic, olive oil and water to a blender or food processor. Blend until creamy. You can add more water to achieve a thinner salad dressing consistency if desired. Alternatively, you can mince the garlic and mash the ingredients together in a bowl.
Step 5: Assemble the bowls. Once the farro and vegetables are done cooking, add even portions of each to bowls. Add the cooked peas, chopped cucumber and spinach, and a generous portion of the avocado dressing. Toss together and enjoy!
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