Roasted Vegetable Grain Bowl
Packed with veggies and topped with perfectly cooked soft-boiled eggs, these Roasted Vegetable Grain Bowl make a satisfying and tasty meal. Our dietitians are adding new recipes all the time, so check out our Dietitians Choice Recipes page for all their latest recipes!
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Roasted Vegetable Grain Bowl
Ingredients
- 2 C. Water
- 1 C. 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 C. Nonfat Plain Greek Yogurt
- 2 Tbsp. Low-Fat Buttermilk
- 1 Clove Garlic
- 1/4 C. Fresh Chives, roughly chopped
- 1/4 C. Fresh Parsley, roughly chopped
- 1/2 C. Baby Spinach
- 2 Tbsp. Fresh Tarragon Leaves
- 1/8 tsp. Kosher Salt
- 4 C. Baby Spinach
Instructions
- Preheat oven to 450°F and line a large, rimmed baking sheet with foil. Place it in the oven while it preheats.
- 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.
- 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.
- 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.
- 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.
- 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.
Notes
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.
Photo credit: Sara Haas, RDN
This recipe is provided in partnership with the Egg Nutrition Center.
Nutrition Facts
Roasted Vegetable Grain Bowl
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 460 | |
| % Daily Value* | ||
| Total Fat 9.2g | 13.8% | |
| Saturated Fat 2.3g | 10% | |
| Trans Fat 0g | ||
| Cholesterol 187mg | 62.3% | |
| Sodium 430mg | 17.9% | |
| Total Carbohydrate 70g | 23.3% | |
| Dietary Fiber 15g | 60% | |
| Sugars 5.6g | ||
| Protein 27g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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