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ROASTED BEETS & BRUSSELS SPROUT FARRO

Farro is one of those grains that I really enjoy, particularly during cold weather months. It’s a great option for grain bowls due to its nutty deep flavor and hearty texture.  Is farro a new grain to you? You’re not alone. Considered an ancient grain, farro was once popular centuries ago, but by the early 1900s, it was largely replaced by other types of wheat grains such as durum and einkorn wheat, which are more easily processed and hulled. Similar to other wheat grain varieties, farro does contain gluten. However, it has lower levels of gluten when compared to modern day wheat grains. Plus, if you have a gluten sensitivity, sprouting farro helps break down and pre-digests gluten, making it more easily digested.

Why eat farro? It has a ton of health benefits! It’s super high in fiber (even more than quinoa), which is very good thing for a healthy body. Fiber promotes a healthy gut and helps the body rid itself of excess hormones, cholesterol and toxins. Plus, it helps you feel satiated longer after eating, steadies blood sugar levels, and keeps things moving in the bathroom department! Farro is also an excellent source of plant-based protein, containing a similar amount as beans. When paired with vegetables (like in this recipe), it becomes a complete protein containing all essential amino acids. Farro also contains antioxidants, specifically lignans, which help reduce inflammation and promotes heart health. Nutritionally, farro provides important minerals including iron (energy), magnesium (muscle and PMS cramps, headaches, digestion) and zinc (brain function) that are often lacking in modern diets.

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ROASTED BEET & BRUSSELS SPROUTS FARRO

Ingredients

  • 1 cup farro semi-pearled (if using whole, soak overnight)
  • 2 red beets scrubbed
  • 2 golden beets scrubbed
  • 15 Brussels sprouts trimmed and halved
  • 2 Tbsp avocado oil divided
  • 1 onion sliced thinly

dressing:

  • 4 Tbsp balsamic vinegar
  • 1 Tbsp maple syrup
  • 2 cloves garlic crushed
  • 1 1/2 Tbsp chopped fresh thyme or 2 tsp dried thyme
  • 2 tsp chopped fresh oregano or 1 tsp dried oregano
  • 1/2 cup extra virgin olive oil
  • 1/4 tsp sea salt
  • fresh ground pepper to taste

Instructions

  1. Preheat oven to 350 degrees F.
  2. Bring a pot of water to a boil. Add farro. Reduce heat and simmer uncovered for approximately 30 minutes if using semi-pearled variety (follow package instructions). Drain farro and set aside.
  3. Place beets in a square baking dish. Add 1/4 cup water. Cover with tin foil. Roast for approximately 50 min to 1 hour + (depending on the size of your beets). You should be able to pierce the beet with a fork and the skins should peel off easily.
  4. Place Brussels sprouts on a baking sheet. Drizzle 1 Tbsp avocado oil on top and toss well. Season with sea salt and pepper, to taste. Roast with the beets for approximately 30 - 40 minutes, tossing halfway through cooking time.
  5. While vegetables are roasting, heat 1 Tbsp avocado oil in a skillet over medium heat. Add onion. Reduce heat to medium low and cook onions until caramelized and golden brown. Stir occasionally during cooking process.
  6. Make dressing by combining all ingredients. Whisk well.
  7. In a large bowl, combine farro, roasted beets, Brussels sprouts, caramelized onions. Pour dressing on top and toss well.

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