Tag Archives: broccoli

Farro, White Bean, Roasted Broccoli and Lemon Salad

DSC01163

The branches of my neighbor’s tree are weighed with bright-skinned, juicy globes, and my farm box has seductive, creamy-green colored broccoli. I am in love with Trader Joe’s chewy, nutty 10-Minute Farro and the idea of salvaging any fresh herbs I have tucked away from previous dishes, as this salad benefits from any combination. Dinner with the hope of leftovers is in progress.

Farro, White Bean, Roasted Broccoli and Lemon Salad

Serve this dish alone, topped with poached eggs, rotisserie chicken or grilled meat. Serves about 4 as a main dish and 8 as a side.

Ingredients:

1 shallot, sliced

1 bay leaf

1 garlic clove

8 ounces of quick cooking farro

1 head of broccoli, cut into equal-sized florets

Olive oil, salt and pepper

1 can of organic white beans, rinsed and drained

1/2 cup chopped mixed herbs: parsley, thyme, dill, basil, cilantro, chervil, tarragon

2-3 fresh lemons

Instructions:

Heat a heavy bottomed saute or sauce pan and drizzle with olive oil. Add the shallot, bay leaf, garlic clove and farro, and stir until the shallot and garlic soften and the farro toasts slightly. Add water to cover plus 1/2 inch. Add a pinch of salt and cook for 10 minutes, until the farro is tender but still slightly chewy. Drain the excess water in a colander if it has not all been absorbed. Place the farro in a large mixing bowl.

While the farro is cooking, heat the oven to 400 degrees. Line a sheet pan with parchment paper and place the broccoli on it, tossing with olive oil, salt and pepper, then spreading out evenly on the pan. Put in the oven, turning the broccoli after about 5 minutes, until charred and softened, but still crisp and bright green, about 10-12 minutes. Remove the pan from the oven and add to the farro.

Add the white beans, chopped herbs and the zest of one lemon to the farro and broccoli. Squeeze in the juice of two lemons, season the farro mixture with salt and pepper, and fold all of the ingredients together. Taste the mixture and add more lemon juice, salt and pepper, and olive oil if needed. Chill the salad or serve it at room temperature.

Whole Grain Blend with Summer Vegetables and White Beans

DSC00433

I was impressed with a friend’s choice for a “cleanse.” She wanted to get back on track with better eating choices, and started a program that, when it came down to the details, was just sensible eating: lots of fruits and vegetables, whole grains, lean protein and no dairy. She asked for help with weekly food prep, so we whipped up a big batch of Turkey Chile with Sweet Potatoes and Black Beans that sings with bright notes of cilantro and brims with good fiber. Then we made a veggie-centric tomato sauce to serve over quinoa and brown rice fusilli. Last, we put together one of my favorite grain and vegetable dishes that can utilize whatever is in season and transform into a whole meal with the addition of grilled chicken or a humble can of white organic beans. It’s a getting-back-to-basics formula: whole food=whole body=healthy happy lifestyle.

DSC00423

Whole Grain Blend with Summer Vegetables and White Beans

Serves about 8 as a side dish, 4 as an entree

Ingredients:

2 tablespoons olive oil, divided

1 cup of broccoli, cut into bite-sized pieces

1 cup of diced red bell peppers

1 cup of diced zucchini

Kosher salt and fresh ground pepper to taste

1 cup diced carrots

1 cup diced celery

1 cup diced onion

2 cloves of garlic, chopped

2 cups of brown rice blend (with quinoa, barley, millet, etc.)

4 cups of water or vegetable stock

1/2 cup of chopped basil

1 can organic white beans, rinsed and well drained

Method: Heat a large Dutch oven or skillet with fitted lid over medium high heat until warm, then add half of the olive oil to the pan. Continue to heat the oil until it is warm, about 30 seconds, then add the broccoli, red peppers and zucchini to the pan. Season with salt and pepper, then cook until slightly browned and softened,  stirring occasionally. Remove the vegetables from the pan when they are cooked through but still crisp-tender and set aside.

DSC00429
Sautee the mirepox and rice together until they are toasty and tasty.

Add the remaining olive oil to the pan, allowing it to heat, then add the carrots, celery and onions. Brown and soften the vegetables, stirring occasionally, then add the garlic and the rice blend, continuing to stir to toast the garlic and rice, about 30 seconds. Pour the water or stock over the rice mixture, season with salt and pepper, give one final stir, and bring to a boil. Once the rice mixture has come to a boil, cover the pan with the lid, placing slightly ajar to allow a bit of steam to release. Cook for 20-30 minutes, until all of the liquid is absorbed and the rice mixture is tender but still firm. When rice is cooked, allow a resting time of 10 minutes with lid fully fitted, then remove the lid and fluff with a fork.

Fold the broccoli, red peppers, zucchini, basil and white beans into the rice blend. Taste for seasoning and serve.

Recipe notes: This is fantastic as a side dish to roasted or grilled chicken, with or without the white beans! It can be updated with whatever fresh, seasonal vegetables that you have on hand. In the winter, it is delicious with browned mushrooms, butternut squash, sauteed kale. The key is to cook the seasonal vegetables through, then remove them from the pan, and add the mirepox (carrots, celery, onion, garlic) and rice, then the fully cooked vegetables. That way, nothing gets overcooked and soggy!