Occupational Health Services

Nutrition Tips

Ingredient Spotlight: What is farro?  

Farro is a whole grain with a nutty flavor. It is nutrient dense, meaning that it has a high ratio of nutrients for calories. It is recommended that half of our daily intake of grains are whole grains, so incorporating farro into recipes is a great way to meet this goal! 

 Recipe: Plant Based Power Bowl 

Ingredients: 

  • ¾ cup of farro (dry) 
  • 1 14 oz can of low sodium chickpeas, rinsed and drained 
  • 1.5 teaspoons (2-3 cloves) of minced garlic 
  • Salt and Pepper to taste 
  • Rosemary 
  • Garlic powder 
  • 2-3 cups of halved brussels sprouts 
  • 2 bell peppers 
  • Olive oil 

  • Juice of 1 lemon 

     

Instructions: 

Farro: 

Farro cooks similar to pasta; however, cooking instructions and times depend upon the 

cut of farro used. Follow the package label for appropriate cooking times. 

 Chickpeas: 

Can prepare either in saucepan or in microwave 

Microwave:  

1. In a microwave-safe bowl, pour chickpeas, approximately 2 teaspoons of olive oil, 1 clove of minced garlic, and sprinkle in rosemary. Stir to combine 

2. Microwave at 30 second increments until warm and tender (usually 1-3 minutes)  

Saucepan:  

1.Add approximately 2 teaspoons of olive oil to a saucepan and set on medium heat 

2. Add 1 clove of minced garlic 

3. Sprinkle in rosemary 

4. Add salt and pepper to taste 

5. Satué, add approximately 1.5 cups of water (or the liquid from the chickpeas), bring to a boil 

6. Add 1 can of chickpeas, reduce heat 

7. Let simmer on low until tender 

 Brussel Sprouts and Roasted Peppers: 

1. Preheat oven to 450º 

2. For easy cleanup, line the sheet pan with tin foil 

3. Place 2-3 cups of halved brussels sprouts and 2 julienne cut bell peppers on a sheet pan 

4. Spray or drizzle approximately 2 teaspoons olive oil on the vegetables 

5. Sprinkle with garlic powder and rosemary 

6. Place sheet pan in oven for 20 minutes till the peppers are cooked well 

7. Remove the peppers from the sheet pan, and let the brussels sprouts roast for about 5-10 more minutes, until crisp 

 Dressing and Assembly: 

1. In a jar or bowl, add 1 clove of minced garlic, juice of 1 lemon, 3 tablespoons of olive oil, and rosemary. Mix well 

2. Assemble individual serving bowls. Place farro as the base, followed by chickpeas, topped with the roasted vegetables, and drizzle with dressing. Enjoy!