Anti-Inflammatory Vegetable-Packed Grain Bowls

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Farro provides satisfying chew, while the raw shaved veggies soften slightly in the vinaigrette to become perfectly tender-crisp. To blanch the peas, cook in boiling water for 1 minute, then dunk in an ice bath for 1 minute to stop the cooking. A mandoline or vegetable peeler makes quick work of thinly slicing vegetables. Beets contain a phytochemical called betalains, which can help fight inflammation in the body.

Steven Satterfield

Updated on September 18, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

30 mins

Total Time:

55 mins

Servings:

Nutrition Profile:

Sesame-Free Nut-Free Soy-Free High-Fiber Egg-Free Anti-Inflammatory

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Ingredients

1 ½ cups uncooked farro
3 cups water
1 ¼ teaspoons kosher salt, divided
2 tablespoons extra-virgin olive oil
1 tablespoon sherry vinegar or white wine vinegar
½ cup roughly chopped beet greens or arugula
¼ cup blanched green peas
2 baby carrots, thinly sliced
1 scallion, thinly sliced
1 celery stalk, thinly sliced
1 small red beet, peeled and thinly sliced
2 ounces goat cheese, crumbled (about 1/2 cup)
¼ cup chopped fresh flat-leaf parsley

Directions

Combine farro, 3 cups water and 3/4 teaspoon salt in a small saucepan over medium-low heat; cook, covered, 25 minutes or until the farro becomes tender. Place the farro in a strainer; drain well.
Place hot farro in a large bowl. Add the remaining 1/2 teaspoon salt, oil, vinegar, greens, peas, carrots, scallions, celery and beet; stir gently to combine. Top with goat cheese and parsley, and spoon mixture into bowls.

Tip

Beets are edible from root to leaf. The greens are edible and very nutritious. When selecting beet greens, look for greens that appear fresh and are bright green. The leaves should not be withered, yellowed or spotty. Place unwashed beet greens in a plastic bag, separate from the root and store in the refrigerator up to 4 days.

Originally appeared: CookingLight Power Bowls

Nutrition Facts (per serving)

344	Calories
10g	Fat
49g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 5
Serving Size about 1 cup
Calories 344
% Daily Value *
Total Carbohydrate 49g	18%
Dietary Fiber 10g	36%
Total Sugars 2g
Protein 11g	22%
Total Fat 10g	13%
Saturated Fat 2g	10%
Sodium 572mg	25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Anti-Inflammatory Vegetable-Packed Grain Bowls

Ingredients

Directions

Tip

Nutrition Facts (per serving)

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