This Mediterranean Farro Bowl is rich in gut-health optimizing nutrients. Not only do you get complex carbs from whole-grains (farro) and beans (chickpeas), you also get probiotic-rich nutrients in the kefir milk dressing. Many popular diets (i.e. keto) limit (or eliminate) complex or resistant starches, and we must consider the impact of this low-carb approach on gut health. Because resistant starches can’t be absorbed, they are actually an ideal ingredient for weight management.

Don’t Resist the Starch

Resistant starch delivers fewer calories than other types of carbohydrates while taking up more space in the digestive system. What’s more, research suggests that resistant starch can boost fat burning as well as set off the release of fullness-signaling hormones, both of which could help you lose more weight.

Probiotics in Your Kefir Milk Dressing

Probiotics found in yogurt and kefir milk are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host (aka – you!). These healthy bugs are thought to guard the lining of your gut, helping to keep toxins and bacteria from entering the bloodstream and bolstering your immune system. That could offer more protection against everyday aliments like the cold or flu, as well as chronic conditions like eczema or allergies. When choosing a yogurt or kefir milk, look for products with “live active culture” on the packaging. Kefir milk may also help you manage a healthy weight due to its high protein, which increases satiety and reduces hunger cravings throughout the day.

Mind the Mediterranean

Our Mediterranean-inspired farro bowl with kefir dressing combines both the flavors and ingredients of fresh herbs, whole-grain farro and a creamy lemon, garlicky kefir dressing. Plus, you’ll get the benefits from what U.S. News and World Report ranked as the best and most sustainable diet – the Mediterranean diet, which focuses on fresh ingredients like vegetables, whole grains, seafood and high-quality fats. Want more Mediterranean recipes? Check out my Mediterranean Table Cookbook!

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Mediterranean Farro Bowl with Kefir Dressing


  • Author: Jennifer McDaniel
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 4 1x

Ingredients

Scale

Kefir Dressing

  • 1 c. plain kefir whole milk (see notes)
  • 1/2 c. cucumber, finely chopped
  • 1/2 c. fresh dill, finely chopped (see notes)
  • 2 garlic cloves, minced
  • 1 t. lemon juice
  • Salt and Pepper to taste

Roasted Chickpeas

  • 1 15 oz. can chickpeas, rinsed drained
  • 2 T. olive oil
  • 1 t. cumin powder
  • 1 t. paprika
  • 1 t. garlic powder
  • 1 t. honey
  • 1/2 t. salt

Farro Salad

  • 2 c. cooked farro, cooked
  • 2 T. olive oil
  • 2 T. lemon juice
  • 1/2 t. salt
  • 1/2 c. parsley, chopped
  • 1 c. grape tomatoes, halved
  • 1 c. cucumber, diced
  • Salt and pepper to taste

Instructions

  1. Cook farro according to cooking tool (stove top, instant pot, etc). Fluff with a fork, then set aside to let cool while you prepare the rest of the ingredients.
  2. Preheat the oven to 400 degrees. Toss the dry chickpeas with olive oil. Spread in a single layer on a baking sheet. Let cook for 30 minutes until crispy, then toss with cumin powder, paprika, garlic powder, honey and salt.
  3. Make the kefir dressing: toss together the kefir, cucumber, dill, garlic, lemon juice and pinch salt and pepper. Season to taste, as needed, and set aside.
  4. Toss cooked farro with olive oil, lemon juice, salt and parsley.
  5. When ready to serve, divide farro among 4 bowls, then add the chickpeas, tomatoes,  and cucumbers. Spoon kefir dressing on top and serve.

Notes

  • You can lower the calories and saturated fat by going with a low-fat kefir milk, but your dressing will be thin. Thicken it up with 3 T. plain Greek Yogurt
  • My go-to kefir milk is Wallaby Organic for its rich and creamy consistency
  • I used the entire package of fresh dill because I heart dill…
  • Category: Dinner
  • Cuisine: Mediterranean

Keywords: Mediterranean Farro Bowl

 

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.