Craving a hearty yet healthy meal that’s packed with flavor? This Tuscan White Bean & Farro Bowl is a perfect choice for your next healthy bean bowl. It’s simple to prepare and delivers a satisfying taste that will become a go-to in your kitchen.
Key Ingredients & Substitutions:
- Cannellini Beans: You can use other white beans like great northern or navy beans.
- Farro: Quinoa or brown rice are excellent gluten-free alternatives for this healthy bean bowl.
- Vegetable Broth: Chicken broth works too if you’re not strictly vegetarian.
- Fresh Spinach: Kale or Swiss chard are good leafy green substitutes.
- Sun-Dried Tomatoes: Use oil-packed for best flavor, drained.
Ingredients:
Main Ingredients:
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1 cup cooked farro (prepare according to package directions)
- 3 cups vegetable broth
- 1/2 cup sun-dried tomatoes (oil-packed, drained and chopped)
- 4 cups fresh spinach
- 1/4 cup fresh parsley, chopped
Spices:
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and freshly ground black pepper to taste
How Much Time Will You Need?
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
- Servings: 4
- Calories per serving: Approximately 350
- Tools needed: Large pot or Dutch oven, cutting board, knife
Step-by-Step Instructions:
1. Sauté Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Combine and Simmer
Add the rinsed cannellini beans, cooked farro, vegetable broth, sun-dried tomatoes, oregano, and basil to the pot. Bring the mixture to a gentle simmer. Reduce the heat to low, cover, and let it cook for 10-12 minutes, allowing the flavors to meld beautifully in your healthy bean bowl.
3. Stir in Greens and Season
Uncover the pot and stir in the fresh spinach. Cook for 2-3 minutes, or until the spinach has wilted completely. Season your Tuscan White Bean & Farro Bowl with salt and freshly ground black pepper to taste.
4. Garnish and Serve
Stir in the fresh parsley just before serving. Ladle the hearty healthy bean bowl into individual serving bowls. Enjoy your delicious and wholesome meal!
Variation Ideas:
- Add a squeeze of fresh lemon juice at the end for a bright finish.
- Top with a sprinkle of nutritional yeast for a cheesy flavor.
- Include diced bell peppers or zucchini with the onion for more vegetables.
- Garnish with toasted pine nuts for extra crunch.
Storage Instructions:
Store any leftover Tuscan White Bean & Farro Bowl in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm it on the stovetop over low heat or in the microwave until heated through. Add a splash of vegetable broth if it seems too thick.
Frequently Asked Questions (FAQ):
- Can I use canned farro? Yes, if you find pre-cooked canned farro, you can use it, but rinse it thoroughly.
- Is this recipe gluten-free? No, farro contains gluten. For a gluten-free healthy bean bowl, use quinoa or brown rice.
- Can I prepare the farro ahead of time? Absolutely! Cooking farro in advance saves time when preparing this healthy bean bowl.
- What if I don’t have fresh spinach? Frozen spinach (thawed and squeezed dry) works well as a substitute.
- Can I add other herbs? Yes, fresh rosemary or thyme would also complement the flavors of this Tuscan healthy bean bowl.
- How can I make this spicier? Add a pinch of red pepper flakes with the garlic for a touch of heat.