Spring Pea & Asparagus Farro Bowl
This spring pea & asparagus farro bowl is the perfect dish to welcome the season. It is loaded with fresh spring veggies and then tossed with a refreshing lemon dressing.
Farro is a hearty whole grain that has a nutty flavor and a chewy texture, similar to wheat berry. It works well as a substitute for other grains in recipes, especially when making risotto (farro risotto=farrotto!). Farro is rich in iron, B vitamins, fiber, and protein. It comes in different forms- semi-pearled, pearled, and whole-grain and the nutrition content and cooking times will vary depending on the type you choose to use. Whole-grain farro will take longer to cook than semi-pearled or pearled but retains the most nutrients. For a gluten-free version of this recipe, substitute the farro with quinoa or brown rice.
Spring Pea and Asparagus Farro Bowl
Serves 4
Ingredients
- 1 cup farro
- 3 cups low sodium vegetable stock
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 8 ounces baby bella mushrooms, sliced
- 6 ounces asparagus, cut into 1-inch pieces
- 2 cups fresh spinach
- 1 cup peas, fresh or frozen and defrosted
- salt
- pepper
For Dressing:
- 1 tablespoon olive oil
- 1 teaspoon lemon zest
- 2 tablespoon lemon juice
- 1/2 teaspoon honey
Directions
- Rinse and drain farro. Place the farro in a pot and add the vegetable stock. Bring pot to a boil and reduce heat and simmer for 20- 30 minutes. Drain off any excess water. (Note: cooking times will vary depending which type of farro you use. If you are using whole grain or semi-pearled, it will take a longer time.)
- Combine all the ingredients for the dressing in a small bowl and set aside.
- While the farro is cooling down, heat 1 tablespoon of olive oil over medium heat in a skillet and sauté garlic until fragrant, about 1 minute. Add mushrooms and coat with garlic, sauté for 2 minutes. Then add the asparagus, spinach, and peas and cook until veggies are a vibrant green.
- Add the farro to the skillet and toss with the veggies.
- Drizzle the dressing over the mix and season with salt and pepper to taste.
By Joanna Li, R.D. - Expert Dietician