Harvest Farro Bowl Lunch

This nourishing Harvest Farro Bowl brings together hearty whole grains, sweet roasted vegetables, crisp greens, and a tangy maple-dijon vinaigrette for a meal that feels both comforting and vibrant. It is a versatile main dish you can throw together for a wholesome lunch or a cozy dinner, delivering both nutrition and flavor in every bite.

When I crave something both healthy and satisfying on chilly evenings, this farro bowl checks all the boxes. Roasting extra veggies means I always have leftovers for tomorrow’s lunch bowl too.

Ingredients

• Farro: Whole farro grains cook up nutty and chewy and are worth seeking out at specialty stores for highest freshness. Pearled farro cooks faster but loses some fiber. Rinse before cooking.
• Sweet Potato: Adds earthy sweetness and vibrant color. Choose firm orange-fleshed varieties without bruises for best texture.
• Brussels Sprouts: Bring a slightly bitter crunch which balances the bowl. Select small sprouts for tender interiors and caramelized edges.
• Butternut Squash: Contributes creamy richness. Pick squash with matte skin, heavy for its size.
• Olive Oil: Helps vegetables roast evenly and develops flavor. Use extra virgin for the vinaigrette.
• Salt and Black Pepper: Season every layer for depth and balance.
• Baby Spinach or Mixed Greens: Provides a fresh and mild contrast to the rich grains and veggies. Opt for crisp unblemished leaves.
• Crumbled Feta or Goat Cheese: Delivers tang and a creamy finish. Goat cheese is creamier while feta adds a briny note. Buy in blocks and crumble yourself for best flavor.
• Toasted Pumpkin Seeds or Pepitas: Supply crunch and an earthy flavor boost. Toast them lightly for extra fragrance.
• Dried Cranberries: Give chewy sweetness and a pop of color. Look for unsweetened if possible.
• Apple Cider Vinegar: Brings brightness to the vinaigrette. Raw vinegars have the most punch.
• Maple Syrup: Offers gentle sweetness that ties the vinaigrette together. Pure syrup is a must for clean, rich flavor.
• Dijon Mustard: Rounds out the vinaigrette with gentle heat. Choose stone-ground if you like more texture.

Instructions

Prepare the Vegetables:

Toss sweet potato cubes, Brussels sprouts, and butternut squash with olive oil, salt, and black pepper until every piece is coated well. Spread in a single layer on a parchment-lined sheet. Roasting at 400 F caramelizes the edges and brings out their natural sweetness in about 25 to 30 minutes. Stir once halfway for even coloring.

Cook the Farro:

Rinse the farro thoroughly under cold water to remove dust and excess starch. Add to a saucepan with water and salt. Bring to a strong simmer, then reduce the heat and cook uncovered for 20 to 30 minutes until grains are tender yet still pleasantly chewy. Drain off any remaining water.

Make the Maple-Dijon Vinaigrette:

Whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper in a small bowl until smooth and emulsified. Taste and adjust salt or vinegar as needed for tang.

Assemble the Bowls:

Spoon a generous serving of cooked farro into each bowl. Layer on roasted vegetables, a big handful of greens, crumbled cheese, pumpkin seeds, and dried cranberries. Drizzle vinaigrette over each just before serving for maximum flavor and freshness.

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Roasting the butternut squash is always my favorite step because their edges caramelize and turn almost candy-like. My family always hovers in the kitchen when the sweet aroma drifts from the oven.

Storage Tips

Once assembled keep the bowls and vinaigrette separate in airtight containers to keep everything crisp. Bowls last up to three days in the fridge and vinaigrette keeps for at least a week. If making for lunches do not add greens until just before serving to avoid wilting.

Ingredient Substitutions

You can swap in cooked barley freekeh or brown rice for farro if needed. For dairy-free use your favorite plant-based cheese or extra toasted nuts and seeds. Roasted carrots parsnips or cauliflower work great in place of squash or Brussels sprouts.

Serving Suggestions

Try this bowl as a meal on its own or add protein like grilled chicken or tofu for heartier appetites. I love pairing it with spiced cider in the fall or a crisp white wine on warmer days. The bright vinaigrette also makes a tasty drizzle for other roasted veggie salads.

Cultural and Historical Context

Farro has roots stretching back to ancient Mediterranean and Middle Eastern cuisines and has been a staple for its hearty texture and sustaining power. Bowls like this have become popular thanks to the whole food movement which celebrates balance and nutrition.

Seasonal Adaptations

Swap with any combination of root vegetables for winter variety. Add wilted kale or shredded cabbage in cooler months. Toss in cherry tomatoes or grilled zucchini in summertime. There is something so satisfying about making this with whatever is fresh from the market. I always pick up extra greens and pumpkins as the seasons change.

Success Stories

Friends who have tried this recipe say it made them finally love farro. One even made it for a dinner potluck and it vanished fast. These bowls tempt even the veggie skeptics at our table.

Freezer Meal Conversion

Though best enjoyed fresh you can freeze the roasted veggies and cooked farro in separate freezer bags. Thaw in the fridge and reheat separately before assembling. Do not freeze the greens or vinaigrette.

Save

Enjoy this colorful farro bowl as a satisfying lunch or dinner that is as nourishing as it is flavorful. Every bite offers a delicious taste of the season.

Recipe FAQs

→ What vegetables can be substituted in the bowl?

Carrots, parsnips, or cauliflower can replace squash and sprouts. Select vegetables based on seasonality or preference.

→ How do I make this dairy-free or vegan?

Omit the cheese or use a plant-based option for a vegan or dairy-free bowl. All other ingredients are suitable.

→ Is farro gluten-free?

Farro contains gluten and is not suitable for gluten-free diets. Try using brown rice or quinoa as alternatives.

→ Can protein be added to the bowl?

Grilled chicken, tofu, or chickpeas make excellent additions for extra protein, depending on dietary needs.

→ What pairs well with this dish?

Enjoy with crisp Sauvignon Blanc, spiced cider, or sparkling water to complement its hearty flavors.

→ Are pumpkin seeds necessary?

Pumpkin seeds add crunch but may be omitted for allergies. Sunflower seeds are an allergy-friendly substitute.