I tend to gravitate towards farro during colder seasons. Something about its nutty flavor and hearty, chewy texture just screams warmth to me. This ancient wheat can also be considered a nutritional powerhouse, especially when compared to typical wheat sources in modern society. Loaded with fiber (even more than quinoa or brown rice), it promotes gut health, helps detoxify the body, and eh hem, keeps things moving. It contains gluten, but in lower amounts than modern wheat. Farro is particularly high in B vitamins, zinc, iron and plant-based protein. In fact, it contains equal amounts of protein when compared to legumes, so take a break from beans and cook up some farro instead!
Fennel is another staple in my diet during colder months. Although I prefer it raw, fennel is versatile and tastes great raw, cooked, and even pickled! Every week, I keep a bulb in my fridge for an easy addition to salads. Its pronounced flavor profile, similar to licorice, adds an additional depth to any dish. Kept raw, it also adds a nice crunch factor. Long used for its medicinal properties, fennel also boasts a host of health and nutritional benefits. Fennel protects the body on many fronts having anti-microbial, anti-fungal, anti-tumor and anti-inflammatory properties. It also aids in digestion and its seeds (or a fennel tea) can be used to help after a meal or even alleviate bad breath. Lastly, fennel is a great source of calcium, potassium and Vitamin C. Not bad for an often overlooked vegetable!
Cooking Tips
Cutting cauliflower doesn’t have to be a messy affair! Place the cauliflower head upside down on a cutting board. Cut around the stem to remove the “core” of the cauliflower. The florets just fall off like shown below. Cutting into smaller single florets from here is fast, easy…and best of all, not messy!
After washing cauliflower, it’s important to dry off the florets before roasting. This allows the cauliflower to roast evenly, rather than steam resulting in a softer more mushy texture. Using a clean kitchen towel to gently dry the florets is a fast method.
Pesto Veggie Farro Bowl
Ingredients
- 1 cup farro
- 6 cups water
- 24 oz small mixed potatoes scrubbed well
- 1 head cauliflower cut into florets
- 1 fennel bulb sliced thinly
- 2 large handfuls baby arugula
- 1/4 cup parsley chopped
- vegan pesto or any store-bought pesto
Instructions
-
In a large pasta pot, bring water to a boil. Add potatoes and boil until tender, approximately 20 minutes.
-
Preheat oven to 425 degrees F.
-
In a fine mesh strainer, rinse farro well. In a medium pot, bring water to a boil. Add farro and simmer uncovered for 30 minutes (or according to package instructions). Cooking time depends on the variety of farro - pearled, semi-pearled or whole. When finished cooking, the farro should have some bite, similar to an al denté pasta. Drain and set aside.
-
Put cauliflower on a baking sheet. Drizzle 1 Tbsp of avocado oil on top and add sea salt and pepper, to taste. Toss to combine well. Spread cauliflower florets across a baking sheet in one layer.
-
Once potatoes are done boiling, drain and allow to cool slightly. Cut each potato into fourths. Put potatoes on a baking sheet. Drizzle 1 Tbsp avocado oil and a large pinch or two of sea salt. Roast potatoes with cauliflower for 20 minutes.
-
In a large bowl, put cooked farro, fennel, baby arugula and parsley. Add pesto and toss well to combine. Top with roasted cauliflower and potatoes.