Looking for a hearty and nutritious start to your day? This Mushroom and Kale Farro Bowl is a perfect healthy breakfast bowl idea, packed with flavor and beneficial ingredients. It’s simple to make and will keep you feeling energized.
Key Ingredients & Substitutions
- Farro: A chewy, ancient grain. You can substitute with quinoa, brown rice, or even steel-cut oats for a different texture.
- Mushrooms: Any variety works well, like cremini, shiitake, or oyster mushrooms.
- Kale: Fresh spinach or Swiss chard are excellent alternatives.
- Eggs: For added protein. You can omit them for a vegan option or add tofu scramble.
- Vegetable Broth: Enhances the flavor of the farro. Water also works.
Ingredients
- 1 cup dry farro
- 2 cups vegetable broth (or water)
- 2 tablespoons olive oil
- 8 oz sliced mushrooms
- 3 cups chopped kale
- 2 cloves garlic, minced
- 2 large eggs
- Salt and black pepper to taste
- Optional: Red pepper flakes, nutritional yeast, avocado slices
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Servings: 2
- Tools Needed: Medium saucepan, large skillet
Step-by-Step Instructions
1. Cook the Farro
Combine farro and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender and the liquid is absorbed.
2. Sauté the Mushrooms
While the farro cooks, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the sliced mushrooms and cook for 5-7 minutes until they are golden brown and tender.
3. Wilt the Kale
Add the minced garlic to the skillet with the mushrooms and cook for 1 minute until fragrant. Stir in the chopped kale and cook for another 3-5 minutes, until it wilts.
4. Cook the Eggs
Heat the remaining 1 tablespoon of olive oil in a separate small pan over medium heat. Crack the eggs into the pan and cook to your desired doneness (fried, poached, or scrambled are all great options for your healthy breakfast bowl).
5. Assemble Your Bowl
Divide the cooked farro between two bowls. Top with the sautéed mushrooms and kale mixture. Place one cooked egg on top of each bowl.
6. Season and Serve
Season generously with salt and black pepper. Add any optional toppings like red pepper flakes, nutritional yeast, or avocado slices. Enjoy your delicious healthy breakfast bowl!
Variation Ideas
- Add roasted sweet potato cubes for extra sweetness and complex carbs.
- Stir in a dollop of pesto or a drizzle of tahini for a different flavor profile.
- Top with toasted nuts or seeds for added crunch and healthy fats.
- Include crumbled feta or goat cheese if you enjoy dairy.
Storage Instructions
You can store leftover Mushroom and Kale Farro Bowl components separately in airtight containers in the refrigerator for up to 3 days. Reheat the farro and vegetable mixture gently on the stovetop or in the microwave. Cook fresh eggs just before serving for the best results.
Frequently Asked Questions
Q: Can I prepare farro ahead of time for this healthy breakfast bowl?
A: Yes, you can cook a larger batch of farro at the beginning of the week and store it in the refrigerator for quick assembly.
Q: What if I don’t have fresh kale?
A: Frozen kale can be used. Thaw it first and squeeze out any excess water before adding it to the skillet.
Q: Is farro gluten-free?
A: No, farro contains gluten, as it is a type of wheat. If you need a gluten-free option, use quinoa or brown rice.
Q: Can I use different types of eggs?
A: Absolutely! Poached, soft-boiled, or scrambled eggs all work wonderfully in this healthy breakfast bowl.
Q: How can I make this dish spicier?
A: Add a pinch of red pepper flakes with the garlic, or drizzle with hot sauce before serving.
Q: Is this recipe suitable for meal prepping?
A: Yes, you can cook the farro, mushrooms, and kale ahead of time. Prepare the eggs fresh when you are ready to eat.