The Rainbow Farro Bowl is a vibrant and nutritious dish that combines the crunchy texture of raw vegetables with the tender goodness of cooked vegetables. Farro, rich in fiber and protein, serves as a hearty base, while the sweetness of orange segments and the freshness of pomegranate seeds add a fruity and refreshing touch. Everything is brought together with a light and aromatic citrus dressing that enhances the natural flavors of the ingredients. Perfect for a balanced and healthy meal, this colorful bowl not only delights the palate but also serves as a visual feast.
Here is an original recipe that combines different textures and flavors: cooked and raw vegetables, fresh fruit, and farro (the chosen cereal). The result is a colorful, nutritious, and pleasantly balanced dish.
Ingredients (for 2 servings)
- Farro: 140 g
- Cooked Vegetables:
- 1 small zucchini
- 1 red or yellow bell pepper
- Raw Vegetables:
- 1 carrot
- 1 handful of fresh baby spinach (or other leafy greens)
- 3-4 radishes (optional)
- Fruit:
- 1 sweet orange (or 1/2 pink grapefruit, depending on taste)
- 1 handful of pomegranate seeds (alternatively, a few cubes of mango or pineapple)
For the Citrus Dressing
- Juice of 1/2 orange (or lemon, for a more tangy flavor)
- 1 teaspoon honey or maple syrup (optional for sweetness)
- 1 teaspoon mild mustard
- 2 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper, to taste
Preparation
- Prepare the Farro
- Rinse the farro under running water to remove any impurities.
- Cook it in plenty of salted water following the package instructions (generally 15-20 minutes, depending on whether it’s pearled or whole).
- Once cooked, drain and rinse it under cold water to stop the cooking process. Set aside.
- Sauté the Vegetables
- Wash and dry the zucchini and bell pepper.
- Cut the zucchini into cubes and the bell pepper into strips.
- Heat a drizzle of oil in a pan and sauté the vegetables for 5-6 minutes, seasoning with salt and pepper. They should be cooked but still slightly crunchy.
- Remove from heat and let them cool slightly.
- Prepare the Raw Vegetables
- Peel the carrot and cut it into julienne (thin strips) or ribbons using a peeler.
- Wash and dry the radishes (if using) and slice them very thinly.
- Wash the fresh spinach and dry it thoroughly.
- Prepare the Fruit
- Peel the orange completely: using a sharp knife, remove the skin and white pith, then segment the orange cleanly.
- If preferred, you can slice the orange thinly or use half a pink grapefruit for a more tart touch.
- Reserve a few tablespoons of juice for the dressing (by squeezing any orange scraps).
- If using pomegranate, deseed it. If you prefer mango or pineapple, cut them into cubes.
- Prepare the Citrus Dressing
- In a small bowl, emulsify the orange (or lemon) juice, honey (or maple syrup), mustard, and extra virgin olive oil.
- Season with salt and pepper to taste. Taste and adjust the acidity or sweetness according to your personal preference.
- Assemble the Bowl
- In a large bowl (or two individual bowls), distribute the cooked farro as the base.
- Add the sautéed vegetables (zucchini and bell peppers), then arrange the raw vegetables (carrots, radishes, and spinach).
- Place the orange segments or mango/pineapple cubes on top and sprinkle with pomegranate seeds (or other chosen fruit).
- Drizzle the citrus dressing evenly over the entire bowl.
- Finishing Touches
- If desired, add a drizzle of raw oil, a grate of lemon or orange zest, and a sprinkle of black pepper.
- Serve immediately to enjoy the contrast between the warm vegetables and the fresh greens, along with the sweetness of the fruit and the vibrancy of the dressing.
Tips and Variations
- Extra Crunch: Enhance the dish with some pumpkin seeds, sunflower seeds, or toasted almond slices.
- Spices: If you love bolder flavors, add a pinch of sweet paprika or chili powder during the vegetable sautéing.
- Creamy Dressing: You can replace the mustard with a teaspoon of Greek yogurt or tahini for a thicker dressing.
- Farro Substitutes: If you wish to vary, you can try barley, bulgur, or whole couscous, but the original recipe specifically calls for a cereal: farro is ideal for its texture.
This colorful bowl combines the freshness of raw vegetables with the sweet and tangy notes of fruit, while the farro provides structure and satiety to the dish. A balanced meal with a surprising taste! Enjoy your meal.
