In a world brimming with fast food and fleeting flavors, the wholesome farro bowl emerges as a nourishing beacon-a vibrant fusion of nutty grains, sweet roasted corn, and the bright freshness of cilantro. This dish isn’t just a meal; it’s an experience that celebrates simple, wholesome ingredients coming together in perfect harmony. Whether you’re seeking a hearty lunch or a comforting dinner, the farro bowl offers a delightful balance of textures and tastes, fueling your body while tantalizing your taste buds. Join us as we explore how this colorful, nutrient-packed bowl can become your new favorite go-to for mindful, flavorful eating.
Wholesome Farro Bowl with Roasted Corn and Fresh Cilantro offers a vibrant medley of textures and nutrients, transforming humble grains into a nourishing party of flavour. With origins rooted in ancient Mediterranean cuisine, farro’s chewy, nutty essence perfectly embraces the sweet, smoky notes of roasted corn and the bright pop of fresh cilantro. This dish invites you to savor the wholesome goodness of natural ingredients, crafted to satisfy both body and palate.
Prep and Cook Time
- Preparation: 15 minutes
- Cooking: 35 minutes
- Total Time: 50 minutes
Yield
- Serves 4 hearty portions
difficulty Level
- Easy to Medium – Perfect for weeknight dinners or meal prep
Ingredients
- 1 cup farro, rinsed thoroughly
- 2 cups water or low-sodium vegetable broth for cooking farro
- 2 cups fresh corn kernels (about 3-4 ears of corn)
- 1 tbsp olive oil, plus extra for roasting
- 1/2 tsp smoked paprika
- 1/4 tsp ground cumin
- 1/2 tsp sea salt, divided
- 1/4 tsp freshly ground black pepper
- 1/2 cup fresh cilantro leaves, roughly chopped
- 1 small lime, juiced
- 1 small garlic clove, minced
- 1/4 cup finely diced red onion (optional)
- 1 ripe avocado, sliced (for serving)
- 1/4 cup toasted pumpkin seeds or pepitas (for added crunch)
Instructions
- Cook the farro: in a medium saucepan, combine the rinsed farro and 2 cups of water or vegetable broth. Bring to a boil,then reduce heat to a simmer and cover. Cook for 25-30 minutes until tender but still chewy. Drain any excess liquid and fluff with a fork.
- Prepare the roasted corn: Preheat your oven to 425°F (220°C). Toss fresh corn kernels with 1 tablespoon olive oil, smoked paprika, cumin, 1/4 teaspoon salt, and black pepper. Spread in a single layer on a baking sheet.
- Roast the corn: roast for 15-20 minutes,stirring halfway through,until the corn is beautifully golden and slightly charred-this caramelization brings out its natural sweetness.
- Make the cilantro-lime dressing: In a small bowl, whisk together the lime juice, minced garlic, remaining 1/4 teaspoon salt, and a drizzle of olive oil. Taste and adjust seasoning if needed.
- combine the bowl: In a large mixing bowl, toss the cooked farro with the roasted corn, chopped fresh cilantro, diced red onion if using, and the cilantro-lime dressing. Mix gently to combine.
- Serve: Divide the farro mixture into bowls. top with ripe avocado slices and sprinkle with toasted pumpkin seeds for delightful crunch and added nutrition.
Tips for Success
- Farro cooking tip: For a nuttier flavor and softer texture, soak farro in water for 1 hour before cooking.Always rinse farro to remove any impurities.
- Roasting Corn tip: Use fresh, in-season corn for maximum sweetness. If fresh corn isn’t available, frozen corn can substitute but roast briefly to avoid drying out.
- Cilantro substitutes: If you’re not a fan of cilantro’s bold freshness, try chopped flat-leaf parsley or fresh basil for a different but equally vibrant herb note.
- Make-ahead: Both farro and roasted corn can be prepped a day ahead and combined just before serving to save time.
- adding protein: for a vegetarian boost, add a handful of cooked chickpeas or grilled tofu cubes to the bowl.
Serving Suggestions
Plate your wholesome farro bowl in shallow, wide dishes to showcase the array of colors and textures. adorn with extra fresh cilantro sprigs and a wedge of lime on the side. Consider a drizzle of tangy tahini or a spoonful of Greek yogurt to complement the smoky sweetness of the roasted corn. This bowl pairs beautifully with a crisp, chilled sparkling water or a refreshing cucumber-mint iced tea.
| Nutrient | Per Serving |
|---|---|
| Calories | 320 |
| Protein | 8g |
| Carbohydrates | 50g |
| Fat | 9g |
For more wholesome grain bowl inspiration, explore our Ancient Grain Salad collection.Learn about farro’s nutritional power and versatility at EatRight.org.
Q&A
Q&A: Wholesome Farro Bowl with Roasted Corn and Fresh Cilantro
Q1: What makes farro a great base for this wholesome bowl?
A1: Farro is a nutrient-dense ancient grain packed with fiber, protein, and essential minerals.Its chewy texture and nutty flavor provide a satisfying foundation that pairs beautifully with the sweetness of roasted corn and the brightness of fresh cilantro. Unlike more common grains, farro holds up well to roasting and tossing without turning mushy, making it perfect for hearty bowls.
Q2: How do I achieve perfectly roasted corn for this dish?
A2: To get that sweet,smoky caramelization,roast fresh corn kernels in a hot skillet with a touch of olive oil over medium-high heat. Stir occasionally until the kernels develop golden brown spots and a slightly crisp texture. For an extra layer of flavor, season the corn lightly with smoked paprika or cumin before roasting.Q3: Can I prepare this bowl ahead of time and still keep it fresh?
A3: Absolutely! The components of this bowl-cooked farro, roasted corn, and dressing-can be prepped in advance. Store the farro and corn separately in airtight containers in the fridge. Add fresh cilantro and dressing just before serving to preserve their vibrant flavors and textures.
Q4: What are some easy ways to add extra protein to this wholesome bowl?
A4: For a plant-based boost, toss in some black beans or chickpeas seasoned with a pinch of chili powder. Grilled tofu cubes or shredded rotisserie chicken (if you eat poultry) are also excellent protein additions that complement the grain and veggies without overpowering the fresh, wholesome flavors.
Q5: How does fresh cilantro enhance the flavor profile of this dish?
A5: Fresh cilantro contributes a bright, citrusy note that cuts through the roasted sweetness of the corn and the earthy depth of the farro. Its herbaceous aroma lifts the entire bowl, adding a refreshing pop that balances the hearty ingredients while keeping every bite vibrant and lively.
Q6: What dressing pairs best with a farro bowl featuring roasted corn and cilantro?
A6: A simple lime vinaigrette made with fresh lime juice, olive oil, garlic, and a hint of honey or agave is an excellent choice. The acidity brightens the grains and veggies, while the subtle sweetness enhances the corn. Alternatively, a creamy tahini-based dressing can add a luscious, nutty touch.
Q7: Are there variations of this bowl that still keep it wholesome and flavorful?
A7: Yes! Swap out corn for roasted sweet potatoes or grilled zucchini for a seasonal twist. Mix in toasted pepitas or sunflower seeds for crunch. Add diced avocado for creaminess. The key is balancing textures and flavors-nutty, sweet, fresh, and tangy-to maintain the wholesome charm of the dish.
Q8: How can this farro bowl fit into a balanced meal plan?
A8: Farro offers complex carbohydrates and fiber, while corn and cilantro provide antioxidants and vitamins. Paired with a lean protein source and healthy fats from olive oil or avocado, this bowl delivers sustained energy and a diverse nutrient profile.It’s an ideal lunch or dinner that’s both filling and nutritious, supporting overall wellness.
Final Thoughts
As the final spoonful of this wholesome farro bowl melts away, you’re left not just with satisfied taste buds, but with the nourishing comfort of whole grains, vibrant roasted corn, and the bright, herbaceous spark of fresh cilantro. This dish is more than a meal-it’s a celebration of simple, healthful ingredients coming together in perfect harmony. Whether you’re seeking a hearty lunch or a wholesome dinner, the farro bowl stands as a versatile, tasty testament to the power of good food made easy. So next time you crave something both nourishing and flavorful, remember: sometiems the most satisfying bowls are those that honor nature’s bounty in every bite.
