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 was developed for the Egg Nutrition Center by Sara Haas, RDN, LDN.
INGREDIENTS:
2 cups water
1 cup farro, rinsed
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 Tbsp. extra-virgin olive oil
1/4 tsp. kosher salt
1/8 tsp. ground black pepper
1 (15 oz.) can no-salt-added kidney beans, drained and rinsed
4 large EGGS
1/4 cup nonfat plain Greek yogurt
2 Tbsp. low-fat buttermilk
1 clove garlic
1/4 cup fresh parsley, roughly chopped
1/2 cup baby spinach
2 Tbsp. fresh tarragon leaves
1/8 tsp. kosher salt
4 cups baby spinach
DIRECTIONS:
1.) Preheat oven to 450°F and line a large, rimmed baking sheet with foil. Place it in the oven while it preheats.
2.) For the Farro: Bring water to a boil in a medium saucepan. Add farro and 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.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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