Description
A vibrant, DASH-friendly bowl packed with fire-grilled vegetables, hearty farro, and a zesty smoked paprika-lime dressing. This recipe is perfect for a satisfying and heart-healthy meal.
Ingredients
Scale
For the Vegetables & Bowls:
- 3 cups 540 g cooked pearled farro
- 2 15-oz / 425 g cans no-salt-added black beans, rinsed and drained
- 2 medium (450 g zucchini, sliced lengthwise into ½-inch planks)
- 2 medium (450 g yellow summer squash, sliced lengthwise into ½-inch planks)
- 1 small (300 g globe eggplant, sliced into ½-inch rounds)
- 1 medium (150 g red onion, cut into thick wedges)
- 1 large (150 g red bell pepper, quartered and seeded)
- 1 large (150 g yellow bell pepper, quartered and seeded)
- 1 bunch (50 g green onions)
- ½ teaspoon freshly ground black pepper
- 2 medium (300 g avocados, diced)
- 1.5 oz 42 g cotija cheese, crumbled
- ¼ cup 29 g toasted pepitas (shelled pumpkin seeds)
- Lime wedges (for serving)
For the Smoky Lime Dressing:
- ¼ cup 60 ml extra-virgin olive oil
- ¼ cup 60 ml fresh lime juice
- 1 tbsp 15 ml maple syrup
- 2 cloves garlic (minced)
- ¼ cup 15 g loosely packed fresh cilantro, chopped
- 1 tsp 2.5 g smoked paprika
- ¼ tsp 1.5 g kosher salt
- 1 pinch cayenne pepper
Instructions
- Make the Dressing: In a small blender or a cup suitable for an immersion blender, combine all dressing ingredients: olive oil, lime juice, maple syrup, garlic, cilantro, smoked paprika, kosher salt, and cayenne. Blend until smooth and creamy. Set aside.
- Prepare the Grill: Preheat your grill or grill pan over medium heat to approximately 375 ∘ F (190 ∘ C).
- Season the Vegetables: In a large bowl, toss the zucchini, yellow squash, eggplant, red onion, and bell peppers with 2-3 tablespoons of the prepared dressing—just enough to lightly coat them. Season with the ½ teaspoon of black pepper.
- Grill the Vegetables: Place the vegetables on the hot grill in a single layer, working in batches if needed. Grill for 8 to 10 minutes, flipping once, until they are tender and have clear char marks. Add the whole green onions to the grill during the last 3 minutes of cooking.
- Chop and Combine: Remove the vegetables from the grill and let them cool for a minute on a cutting board. Coarsely chop everything into bite-sized pieces.
- Assemble the Bowls: In a large bowl, toss the cooked farro with about half of the remaining dressing. Divide the farro among six bowls. Top with the grilled vegetable mixture, black beans, diced avocado, and crumbled cotija cheese. Drizzle the last of the dressing over the top, sprinkle with toasted pepitas, and serve immediately with fresh lime wedges.
Notes
- Meal Prep: To store, keep the dressed farro, the vegetable and bean mixture, and the toppings (avocado, cheese, pepitas) in separate airtight containers in the refrigerator for up to 3 days.
- Oven-Roasting Method: If you don’t have a grill, arrange the seasoned vegetables on a baking sheet and roast in an oven preheated to () for 15-20 minutes, flipping once, until tender and lightly browned.
Nutrition Facts per Serving: Calories: 597 | Total Fat: 23 g (Saturated Fat: 4.3 g, Trans Fat: 0 g) | Sodium: 231 mg | Total Carbs: 80 g (Fiber: 22 g, Total Sugars: 13 g, Added Sugars: 2.4 g) | Protein: 20 g | Potassium: 1250 mg | Calcium: 235 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 597