Eat Well Recipe: Heart-Healthy Roasted Root Vegetable & Farro Grain Bowl

 

Heart-Healthy Roasted Root Vegetable & Farro Grain Bowl

A hearty, nutrient-dense grain bowl featuring chewy, fibre-rich ancient farro topped with caramelised roasted root vegetables, leafy greens, and a bright lemon-tahini dressing that nourishes your cardiovascular system.

Prep Time	Cook Time	Servings	Estimated Calories
15 minutes	35–40 minutes	4 servings	~380 kcal per serving

Ingredients

• 1 cup pearled or semi-pearled farro, rinsed
  
• 2 cups low-sodium vegetable broth (or water)
  
• 2 medium carrots, peeled and diced into 1/2-inch cubes
  
• 1 medium sweet potato, peeled and diced into 1/2-inch cubes
  
• 1 medium beet, peeled and diced into 1/2-inch cubes
  
• 2 tbsp extra-virgin olive oil (divided)
  
• 1/2 tsp sea salt and 1/4 tsp freshly cracked black pepper
  
• 1/2 tsp dried rosemary or thyme
  
• 3 cups fresh baby spinach or kale, chopped
  
• 2 tbsp tahini (sesame paste)
  
• 1 tbsp fresh lemon juice
  
• 1 tbsp warm water (to thin the dressing)
  
• 2 tbsp raw pumpkin seeds (pepitas) for a heart-healthy crunch
  

Step-by-Step Instructions

1.Cook the farro:Simmer farro in low-sodium vegetable broth until tender and chewy.

In a medium saucepan, combine the rinsed farro and low-sodium vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25 to 30 minutes until the farro is tender yet retains a pleasant chew. Drain any excess liquid and fluff with a fork.

2.Roast the root vegetables:

Preheat your oven to 200°C (400°F). On a large rimmed baking sheet, toss the diced carrots, sweet potato, and beet with 1 tablespoon of extra-virgin olive oil, sea salt, black pepper, and dried rosemary. Spread into a single layer and roast for 25 to 30 minutes, stirring halfway through, until fork-tender and caramelised.

3.Wilt the greens:

In a large skillet, warm the remaining 1 tablespoon of extra-virgin olive oil over medium-low heat. Add the chopped baby spinach or kale and sauté for 2 to 3 minutes just until wilted and bright green, then remove from heat.

4.Whisk the lemon-tahini dressing:

In a small bowl, whisk together the tahini, fresh lemon juice, and 1 tablespoon of warm water until smooth and creamy. Adjust thickness with a few extra drops of water if needed.

5.Assemble the bowls:

Divide the warm cooked farro evenly among 4 bowls. Top each bowl with a portion of the roasted root vegetables, sautéed greens, and a sprinkle of raw pumpkin seeds. Drizzle the lemon-tahini dressing over the top and serve warm.

Tips for Success & Cardiovascular Health

• Harness soluble fibre from farro: Farro is an ancient whole grain exceptionally rich in soluble fibre (including beta-glucan), which helps bind to cholesterol in the digestive tract and supports healthy LDL cholesterol levels.
  
• Protect blood vessels with colourful antioxidants: Root vegetables like sweet potatoes and beets are packed with carotenoids and betalains, powerful antioxidants that reduce oxidative stress, lower inflammation, and protect arterial walls.
  
• Choose heart-healthy plant fats: Using tahini (made from sesame seeds) and extra-virgin olive oil supplies protective monounsaturated fats and plant sterols that actively support optimal blood pressure and heart function without harmful saturated fats.
  
• Keep sodium minimal with bright acids: Using fresh lemon juice and herbs instead of heavy salt allows you to elevate savoury, earthy flavours while keeping your sodium intake low to protect long-term cardiovascular wellness.

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