Herbed Farro Bowl with White Beans

Herbed Farro Bowl with White Beans supports gentle digestion and fiber variety.

Plant Based Alto teor de fibra Fiber Rich
90%

Compatibilidade com a saúde intestinal

Esta pontuação baseia-se em todos os ingredientes incluídos na receita e nos dados da base de dados InnerBuddies que mostram o efeito destes ingredientes nas bactérias e funções intestinais.

Brevemente: personalização com base no seu perfil e/ou nos resultados do seu teste do microbioma intestinal.

Descrição da receita

This comforting bowl pairs nutty farro with creamy white beans and bright herbs for a plant-forward meal. The mix delivers fiber and plant-protein to support gentle digestion, while the herbs bring polyphenols that feed beneficial gut bacteria. With varied textures and a simple, pantry-friendly setup, it fits into a balanced daily routine and helps diversify your fiber sources. A nourishing foundation for meals you can enjoy regularly, anytime you need a tasty gut-health-friendly option.

Herbed Farro Bowl with White Beans
Preparação 20 min Cozedura 30 min Fácil

Porque esta receita combina consigo

  • Rich in fiber from farro and white beans.
  • Herbs provide polyphenols for gut-friendly plants.
  • Plant-based protein and fiber support balanced digestion.

Pontuação de saúde intestinal

🌿 Diversidade de fibras
85
🍇 Densidade de polifenóis
75
🧬 Apoio à diversidade
80
🛡️ Apoio ao equilíbrio inflamatório
82
🫧 Apoio à fermentação
0
⚖️ Estabilidade do açúcar no sangue
80

Ingredientes

2 porções
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
Drop, salt
Black Pepper 0.25 teaspoon
Lemon Juice 1 tablespoon

Instruções

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.

Nutrição

460 kcal Calorias
22 g Proteína
63 g Hidratos de carbono
12 g Fibra
6 g Açúcar
14 g Gordura
2 g Gordura saturada
1.1 g Sal

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.