Heart-Healthy Emerald Grain Bowl with Zesty Herb Vinaigrette
Wholesome ancient grains and expertly roasted root vegetables are brought to life with a vibrant, flavorful green vinaigrette. This recipe delivers incredible flavor while fitting perfectly within a heart-healthy, low-sodium lifestyle like the DASH diet.
Servings 7
Calories 309kcal
Equipment
- Small dry skillet
- High-speed food processor or blender
- Rubber spatula
- Citrus juicer
- Measuring cups and spoons
Ingredients
For the Bowls
- 3½ cups 630 g cooked pearled farro, no salt added during cooking
- 7 cups 700 g mixed root vegetables (e.g., carrots, parsnips, sweet potatoes), roasted with 1 Tbsp (15 ml) olive oil and no salt
- ½ cup 42 g raw, unsalted sliced almonds
For the Zesty Herb Vinaigrette
- ⅓ cup 80 ml extra-virgin olive oil
- ⅓ cup 80 ml cool water
- 2 large scallions roughly chopped
- 10 medium cloves garlic peeled
- ¾ cup packed fresh cilantro
- ½ cup packed fresh dill
- ½ cup packed fresh flat-leaf parsley
- ¼ cup packed fresh mint leaves
- 1 large lemon
- 1 lime
- ¾ teaspoon fine sea salt
- ¼ teaspoon red pepper flakes optional
Instructions
- Toast the Almonds: Place the sliced almonds in a small, dry skillet over medium heat. Toast for 3-5 minutes, shaking the pan frequently, until fragrant and golden. Immediately transfer to a plate to cool completely.
- Prepare Aromatics & Citrus: Add the chopped scallions and garlic to a food processor. Zest the entire lemon, adding the zest to the processor. Juice the lemon and lime to get a total of 3 tablespoons (45 ml) of mixed citrus juice.
- Create the Herb Base: Add the cilantro, dill, parsley, and mint to the food processor. Pulse 10-12 times until finely minced, scraping down the sides as needed.
- Emulsify the Vinaigrette: Add the ¾ tsp sea salt and optional red pepper flakes. With the processor running on low, slowly stream in the ⅓ cup of olive oil, followed by the 3 Tbsp of citrus juice and the ⅓ cup of cool water. Process for 30-45 seconds until the vinaigrette is smooth, emulsified, and uniformly green.
- Assemble the Bowls: Divide the warm farro evenly among 7 bowls. Top each with 1 cup of the roasted vegetables.
- Dress and Garnish: Drizzle approximately 2 tablespoons (30 ml) of the zesty herb vinaigrette over each bowl. Sprinkle with the toasted almonds and serve immediately.
Notes
- Make Ahead: The vinaigrette can be stored in an airtight jar in the refrigerator for up to 5 days. It will separate; simply shake vigorously before use. The cooked farro and roasted vegetables can also be prepped ahead and stored separately in the refrigerator.
- Ingredient Sourcing: Use low-sodium or no-salt-added cooked farro. When roasting your own vegetables, be sure to omit any salt to adhere to the recipe's nutritional profile.