MAPLE DIJON BRUSSELS & FARRO BOWL
A maple dijon brussels & farro bowl is a hearty and flavour-packed dish that combines nutty farro with caramelised roasted Brussels sprouts. The Brussels sprouts are roasted until golden and crispy, adding depth to the dish, while a drizzle of maple Dijon dressing enhances the flavour with its sweet and tangy notes. Sunflower seeds provide a satisfying crunch, making this bowl a delightful mix of textures. It’s a nutritious and wholesome meal, perfect for lunch or dinner. The dish is rich in fibre, plant-based protein and essential vitamins, offering a balanced and nourishing option. Enjoy it warm for a comforting meal or chilled as a vibrant grain salad. This bowl can also be easily customised by adding your favourite toppings or protein sources to suit your dietary preferences.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, American
PREPARATION/TECHNIQUES
Boil, Roast, One-Pot Wonders
OCCASION/HOLIDAY
Thanksgiving, Fall, Family Dinner, Meal Prep, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Fibre, Healthy, Quick & Easy, Vegetarian
DISH TYPE
Bowl, Salad, Main Dish
INGREDIENTS OF MAPLE DIJON BRUSSELS & FARRO BOWL
- 50g farro, cooked
- 40g roasted Brussels sprouts
- 1 tbsp maple Dijon dressing
- 1 tsp sunflower seeds
FULL NUTRITIONAL INFORMATION
- Calories: 280 kcal
- Protein: 9g
- Carbohydrates: 38g
- Fats: 9g
- Fibre: 7g
PREPARATION FOR MAPLE DIJON BRUSSELS & FARRO BOWL
- Cook The Farro: Rinse the farro under cold water to remove excess starch. In a pot, bring 150ml of water to a boil, add the farro and simmer for 20-25 minutes until tender. Drain any excess water and let it cool slightly.
- Roast The Brussels Sprouts: Preheat the oven to 200°C (400°F). Trim the ends of the Brussels sprouts and cut them in half. Toss with olive oil, salt, and pepper, then spread on a baking sheet. Roast for 20-25 minutes, flipping halfway through, until golden brown and crispy.
- Prepare The Dressing: In a small bowl, whisk together Dijon mustard, maple syrup, a splash of apple cider vinegar, and a pinch of salt.
- Assemble The Bowl: In a serving bowl, layer the cooked farro at the base. Add the roasted Brussels sprouts on top.
- Drizzle The Dressing: Pour the maple dijon dressing evenly over the bowl.
- Garnish And Serve: Sprinkle with sunflower seeds for added crunch. Mix gently before eating or serve as is.
PREP TIME
5 minutes
COOKING TIME
25 minutes
TIPS FOR MAPLE DIJON BRUSSELS & FARRO BOWL
- Crispier Brussels Sprouts: Roast them at a high temperature and ensure they are spaced out on the baking sheet for even browning.
- Enhanced Flavour: Add a splash of balsamic vinegar before serving for extra tanginess.
- Faster Preparation: Use pre-cooked farro or Brussels sprouts to cut down on cooking time.
- Make It A Meal: Add grilled tofu, chickpeas, or shredded chicken for extra protein.
- Storage Tip: Store the dressing separately to keep the dish fresh when meal prepping.
VARIATIONS IN MAPLE DIJON BRUSSELS & FARRO BOWL
- Gluten-Free Version: Substitute farro with quinoa or brown rice.
- Nutty Twist: Swap sunflower seeds for toasted almonds or pecans for more crunch.
- Spicy Kick: Add a dash of red pepper flakes for a hint of heat.
- Cheesy Addition: Sprinkle with crumbled feta or goat cheese for a creamy touch.
- Extra Greens: Toss in baby spinach or kale for more nutrients.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Meal Prep: Cook farro and roast Brussels sprouts in advance, then assemble when ready to eat.
- Reheating: Warm in the microwave for 1-2 minutes or enjoy cold as a grain salad.
- Freezing: Not recommended, as Brussels sprouts can become mushy when thawed.
