Brussels Sprouts, Kale and Farro Bowls
If you’ve been looking for a simple way to boost your fiber intake, this Brussels Sprouts, Kale and Farro Bowl is the perfect place to start. Packed with nutrient-dense greens and hearty whole grains, it’s a satisfying, plant-forward dish that supports digestion, steady energy, and overall wellness.
The recipe comes from Up Your Veggies by bestselling author and nutrition expert Toby Amidor, a cookbook designed to help you eat more vegetables without breaking the bank or overhauling your lifestyle.
This bowl highlights the magic of pairing high-fiber ingredients like Brussels sprouts, kale, and farro, giving you a meal that’s as filling as it is flavorful.
MAKES 4 SERVINGS
Ingredients
Rimmed baking sheet lined with parchment paper or a silicone mat
- 1 cup (250 mL) farro
- 2 cups (500 mL) water
- 1 cup (250 mL) low-sodium vegetable broth
- 1 lb (500 g) Brussels sprouts, halved
- 1 lb (500 g) butternut squash, cubed
- 3 tbsp (45 mL) olive oil, divided
- 2 tbsp (30 mL) liquid honey
- 1⁄4 tsp + 1⁄8 tsp (1.5 mL) salt, divided
- 6 cups (1.5 L) chopped kale
- 2 medium carrots, shredded
- 1⁄8 tsp (0.5 mL) ground black pepper
- 1⁄4 cup (60 mL) chopped walnuts
- 1⁄4 cup (60 mL) crumbled goat cheese
As seen in
Instructions
Preheat the oven to 425°F (220°C).
- In a medium saucepan, combine the farro, water and vegetable broth; bring to a boil over high heat. Reduce heat to medium-low, cover and simmer until the farro is cooked through, about 30 minutes. Fluff with a fork and set aside to cool slightly.
- In a large bowl, combine the Brussels sprouts, squash, 2 tbsp (30 mL) olive oil, honey and 1⁄4 tsp (1 mL) salt. Spread the mixture on the prepared baking sheet in a single layer.
- Place the baking sheet in the preheated oven and roast the vegetables, turning halfway through, until they begin to brown, about 25 minutes. Remove the baking sheet from the oven and set aside to cool slightly, about 5 minutes.
- In a large skillet, heat the remaining 1 tbsp (15 mL) olive oil over medium heat until shimmering. Add the kale, carrots, pepper and remaining 1⁄8 tsp (0.5 mL) salt; cook until the kale has wilted and carrots have softened, about 3 minutes.
- In each of 4 bowls, arrange 1⁄2 cup (125 mL) cooked farro and 11⁄2 cups (375 mL) roasted vegetable mixture side by side. Top with about 1⁄2 cup (125 mL) carrot-kale mixture. Sprinkle with 1 tbsp (15 mL) each of the walnuts and goat cheese. Serve warm.
Nutrition Information (per serving)
Calories: 468 • Total Fat: 19 g • Saturated Fat: 3 g Protein: 16 g • Total Carbohydrates: 66 g • Fiber: 14 g Sugars: 14 g • Sodium: 397 mg • Cholesterol: 4 mg
Photography Credit: © 2023 Ashley Lima
