The Perfect Plant Based Meal

LOOKING TO FOR AN EASY AND NEW HEALTHY MEAL? TRY THIS POWER BOWL!

Article by Cece Reeder, Fairfield Doctorate Student

Originally published in Darien Lifestyle

We have the perfect nutritious recipe to try this New Years that has numerous healthy benefits. 

Farro is a whole grain with a nutty flavor. It is nutrient dense, meaning that it has a high ratio of nutrients for calories. It is recommended that half of our daily intake of grains are whole grains, so incorporating farro into recipes is a great way to meet this goal! 

Plant based protein: Chickpeas are considered to be a legume, and on their own, legumes are not a complete protein. However, since the chickpeas are paired with a whole grain, the farro, all of the components to create a complete protein are available in this dish!

The liquid in the chickpeas is known as aquafaba. Aquafaba can be used as an egg substitute while baking. It can also be used to make creamy sauces such as vegan mayonnaise and vegan aioli. 

Eat the rainbow: Different vegetables provide us with different nutrients, and the different color pigmentation in vegetables of varying colors hold different benefits, so it is recommended to make our plates colorful!

Ingredients:

¾ cup of farro (dry)

1 14 oz can of chickpeas

1.5 teaspoons (3 cloves) of minced garlic

Salt and Pepper to taste

Garlic powder

2-3 cups of halved brussel sprouts

2 bell peppers

2 teaspoons olive oil

Makes: 3 servings 

Components of bowl: Farro, Chickpeas, Brussel Sprouts and Roasted Peppers 

Cook Time: 30 minutes 

Directions: 

Cook each component in a bowl separately. 

Farro:

Cook approximately ¾ cup of farro (dry). Farro cooks similar to pasta; however, cooking instructions and times depend upon the cut of farro used. Follow the package label for appropriate cooking times.

Chickpeas:

1.     Add 1 can of chickpeas to a sauce pan and set on medium heat, do not drain

2.     Add 1.5 teaspoons (3 cloves) of minced garlic

3.     Add salt and pepper to taste

4.     Bring to a boil, then set aside

Brussel Sprouts and Roasted Peppers:

1.     Preheat oven to 450º

2.     For easy cleanup, line the sheet pan with tin foil

3.     Place 2-3 cups of halved brussel sprouts and 2 julienne cut bell peppers on a sheet pan

4.     Spray or drizzle approximately 2 teaspoons olive oil on the vegetables

5.     Sprinkle with garlic powder, pepper, and salt 

6.     Place sheet pan in oven for 20 minutes till the peppers are cooked well

7.     Remove the peppers from the sheet pan, and let the brussel sprouts roast for about 5-10 more minutes, until crisp

Assemble individual serving bowls. Place farro as the base, followed by chickpeas and liquid, topped with the roasted vegetables. Enjoy!