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Roasted Vegetable Grain Bowl

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American Egg Board Green Goddess Grain Bowl with Soft-Boiled Egg Heart-Check certified recipe
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Roasted Vegetable Grain Bowl

Packed with veggies and topped with perfectly cooked soft-boiled eggs, these grain bowls make a satisfying and tasty lunch or dinner. Consider prepping some of the ingredients in advance for even easier bowl assembly.

This recipe from the Egg Nutrition Center is an American Heart Association Heart-Check Certified Recipe.

Ingredients

Servings  4   Serving Size   1 cup farro, 1 1/2 cups roasted veg and beans, 2 tablespoons salad dressing

For the Farro

  • 2 cups water
  • 1 cup farro (rinsed)

For the Vegetables

  • 1 medium sweet potato (cut into 1/2-inch cubes)
  • 1 small red onion (cut into 1/2-inch pieces)
  • 1 zucchini (cut into 1/2-inch cubes)
  • 1 yellow squash (cut into 1/2-inch cubes)
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon Kosher salt
  • 1/8 teaspoon ground black pepper
  • 1 (15-ounce) can no-salt-added kidney beans, drained and rinsed

For the Eggs

  • 4 large eggs

For the Dressing

  • 1/4 cup nonfat plain Greek yogurt
  • 2 tablespoons low-fat buttermilk
  • 1 garlic clove
  • 1/4 cup fresh chives (roughly chopped)
  • 1/4 cup fresh parsley (roughly chopped)
  • 1/2 cup baby spinach
  • 2 tablespoons fresh tarragon leaves
  • 1/8 teaspoon Kosher salt

For the Bowls

  • 4 cups baby spinach

Directions

Tip: Click on step to mark as complete.

  1. Preheat oven to 450°F and line a large, rimmed baking sheet with foil and place it in the oven while it preheats.
  2. For the Farro: Bring water to a boil in a medium saucepan. Add farro, reduce heat to a simmer, cover and cook until tender, about 20 to 25 minutes. Drain, then rinse with cold water to cool.
  3. For the Vegetables: Meanwhile, toss sweet potato, onion, zucchini and squash with oil, salt and the black pepper. Remove baking sheet from the oven and coat generously with non-stick cooking spray. Spread vegetables out evenly onto prepared baking sheet. Roast, stirring once halfway through cooking time, until vegetables are fork-tender, about 30 minutes. Remove baking sheet from oven, add the kidney beans and stir to combine. Return baking sheet to oven and cook an additional 5 minutes.
  4. For the Dressing: Add the yogurt, buttermilk, garlic, chives, parsley, spinach, tarragon and salt to the bowl of a small food processor and blend, scraping down the sides as needed, until smooth. Transfer to a bowl then cover and refrigerate until ready to use.
  5. For the Eggs: Bring a small saucepan of water to a simmer over medium-high heat. Use a spoon to gently drop eggs into water; cook for 8 minutes. Drain carefully using a slotted spoon and place eggs in an ice bath to stop the cooking process. Once cooled, peel and slice eggs in half.
  6. For the Bowls: To serve, divide farro and spinach among serving bowls. Toss vegetables and beans with 1 tablespoon dressing and distribute among bowls. Top with eggs and drizzle bowls with remaining dressing.

Nutrition Facts

Roasted Vegetable Grain Bowl

CaloriesCalories

460 Per Serving

ProteinProtein

27g Per Serving

FiberFiber

15g Per Serving

Nutrition Facts

Calories 460
Total Fat 9.2 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 4.4 g
Cholesterol 187 mg
Sodium 430 mg
Total Carbohydrate 70 g
Dietary Fiber 15 g
Sugars 5.6 g
Protein 27 g
 

Packed with veggies and topped with perfectly cooked soft-boiled eggs, these grain bowls make a satisfying and tasty lunch or dinner. Consider prepping some of the ingredients in advance for even easier bowl assembly.

This recipe from the Egg Nutrition Center is an American Heart Association Heart-Check Certified Recipe.

Nutrition Facts

Roasted Vegetable Grain Bowl

CaloriesCalories

460 Per Serving

ProteinProtein

27g Per Serving

FiberFiber

15g Per Serving
×
Calories 460
Total Fat 9.2 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 4.4 g
Cholesterol 187 mg
Sodium 430 mg
Total Carbohydrate 70 g
Dietary Fiber 15 g
Sugars 5.6 g
Protein 27 g

Ingredients

Servings  4   Serving Size   1 cup farro, 1 1/2 cups roasted veg and beans, 2 tablespoons salad dressing

For the Farro

  • 2 cups water
  • 1 cup farro (rinsed)

For the Vegetables

  • 1 medium sweet potato (cut into 1/2-inch cubes)
  • 1 small red onion (cut into 1/2-inch pieces)
  • 1 zucchini (cut into 1/2-inch cubes)
  • 1 yellow squash (cut into 1/2-inch cubes)
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon Kosher salt
  • 1/8 teaspoon ground black pepper
  • 1 (15-ounce) can no-salt-added kidney beans, drained and rinsed

For the Eggs

  • 4 large eggs

For the Dressing

  • 1/4 cup nonfat plain Greek yogurt
  • 2 tablespoons low-fat buttermilk
  • 1 garlic clove
  • 1/4 cup fresh chives (roughly chopped)
  • 1/4 cup fresh parsley (roughly chopped)
  • 1/2 cup baby spinach
  • 2 tablespoons fresh tarragon leaves
  • 1/8 teaspoon Kosher salt

For the Bowls

  • 4 cups baby spinach

Directions

Tip: Click on step to mark as complete.

  1. Preheat oven to 450°F and line a large, rimmed baking sheet with foil and place it in the oven while it preheats.
  2. For the Farro: Bring water to a boil in a medium saucepan. Add farro, reduce heat to a simmer, cover and cook until tender, about 20 to 25 minutes. Drain, then rinse with cold water to cool.
  3. For the Vegetables: Meanwhile, toss sweet potato, onion, zucchini and squash with oil, salt and the black pepper. Remove baking sheet from the oven and coat generously with non-stick cooking spray. Spread vegetables out evenly onto prepared baking sheet. Roast, stirring once halfway through cooking time, until vegetables are fork-tender, about 30 minutes. Remove baking sheet from oven, add the kidney beans and stir to combine. Return baking sheet to oven and cook an additional 5 minutes.
  4. For the Dressing: Add the yogurt, buttermilk, garlic, chives, parsley, spinach, tarragon and salt to the bowl of a small food processor and blend, scraping down the sides as needed, until smooth. Transfer to a bowl then cover and refrigerate until ready to use.
  5. For the Eggs: Bring a small saucepan of water to a simmer over medium-high heat. Use a spoon to gently drop eggs into water; cook for 8 minutes. Drain carefully using a slotted spoon and place eggs in an ice bath to stop the cooking process. Once cooled, peel and slice eggs in half.
  6. For the Bowls: To serve, divide farro and spinach among serving bowls. Toss vegetables and beans with 1 tablespoon dressing and distribute among bowls. Top with eggs and drizzle bowls with remaining dressing.
 

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