Herbed Farro Bowl with White Beans
Herbed Farro Bowl with White Beans supports gentle digestion and fiber variety.
Plant Based
High Fiber
Fiber Rich
90%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from farro and white beans.
- Herbs provide polyphenols for gut-friendly plants.
- Plant-based protein and fiber support balanced digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Farro
1
cup
White Beans
1
cup
Fresh Herbs (such as parsley or basil)
0.5
cup
Olive Oil
2
tablespoon
Garlic
2
clove
Drop, salt
0.5
teaspoon
Black Pepper
0.25
teaspoon
Lemon Juice
1
tablespoon
Instructions
1
Rinse the farro under cold water and drain.
2
In a pot, combine farro with water and a pinch of salt. Bring to a boil, then reduce heat and simmer for about 25-30 minutes or until tender.
3
While the farro is cooking, rinse and drain the white beans.
4
In a skillet, heat olive oil over medium heat and add minced garlic. Sauté for 1-2 minutes until fragrant.
5
Add the white beans, salt, black pepper, and lemon juice to the skillet. Cook for 5-7 minutes until heated through.
6
Once the farro is cooked, fluff it with a fork and combine it with the bean mixture and fresh herbs.
7
Serve warm and enjoy.
Nutrition
460 kcal
Calories
22 g
Protein
63 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.1 g
Salt
FAQ
What is farro, and how does it fit in this bowl?
Farro is a nutty whole grain that provides fiber and plant protein. It forms the hearty base of the dish.
Is this recipe gluten-free?
Not by default. Farro contains gluten. If you need a gluten-free version, substitute with quinoa, buckwheat, or brown rice.
How much protein and fiber does the bowl contain?
It offers a mix of plant protein from white beans and farro, plus fiber from both grains and beans.
Can I prepare this ahead? How should I store leftovers?
Yes. Cook the grains and beans, mix with herbs, and store in an airtight container in the fridge for 3–4 days. Reheat gently.
What herbs are recommended, and why are they good?
Fresh herbs like parsley, cilantro, dill, or basil add bright flavor and polyphenols that support gut bacteria.
How can I customize the bowl?
Swap in different beans, add vegetables, avocado, seeds, or a squeeze of lemon; adjust herbs to taste.
Is this dish good for meal prep or busy days?
Yes. It is pantry-friendly, scalable, and pairs well with other meals.
What pantry staples are needed?
Farro, white beans (cannellini or navy), olive oil, lemon juice, garlic, salt, pepper, and your chosen herbs.
How does this dish support gut health?
Its fiber, plant protein, and polyphenol-rich herbs work together to support digestion and a balanced gut microbiome when eaten as part of a varied diet.