Farro With Sweet Red Bell Peppers, Kale, and Goat Cheese

Vegetarian
Very Healthy
Health score
98%
Farro With Sweet Red Bell Peppers, Kale, and Goat Cheese
45 min.
2
864kcal

Suggestions


Welcome to a delightful journey of flavors with our Farro With Sweet Red Bell Peppers, Kale, and Goat Cheese! This vibrant dish not only captivates the eye but also nourishes the body with its impressive health score of 98. Perfectly suited for vegetarians and health-conscious eaters alike, this meal is a fantastic choice for lunch, dinner, or any time you want to indulge in something truly satisfying.

Imagine biting into a warm bowl of tender farro, enhanced by the rich, creamy texture of goat cheese, and the sweet, caramelized flavor of red bell peppers. The earthy, slightly bitter notes of kale perfectly balance the sweetness, creating a harmonious medley of tastes and textures. With a preparation time of just 45 minutes, this dish is not only easy to make but also a great centerpiece for sharing with friends or family.

Low in calories yet packed with nutrients, this meal boasts a caloric breakdown that makes it a guilt-free indulgence. The combination of wholesome ingredients and robust flavors will leave your taste buds dancing and your body grateful. So, gather your ingredients, and let’s create a nourishing masterpiece that will delight your senses and charm your dinner guests!

Ingredients

  • cup farro 
  • ounces goat cheese 
  • bunch kale roughly chopped
  • servings kosher salt 
  • 5.5 tablespoons olive oil divided
  • 1.5 teaspoons oregano dried divided
  •  bell pepper red stemmed seeded sliced
  • tablespoons red wine vinegar divided
  • 1.5 tablespoons sugar divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • colander

Directions

  1. Combine farro, a large pinch of salt, and 4 cups of water in a medium saucepan. Bring to a boil over high heat, reduce heat to maintain a simmer, and cook until farro is tender, 25 to 30 minutes. When done, drain farro in a colander. In a large bowl, whisk together 1 1/2 tablespoons olive oil, 1/2 tablespoon vinegar, 1/2 tablespoon sugar, 1/2 teaspoon oregano, and a pinch of salt.
  2. Add farro to bowl and stir until dressed. Set aside.
  3. Meanwhile, heat 1 tablespoon oil in a medium skillet over medium heat until shimmering.
  4. Add a handful of the kale and stir until it turns bright green and wilts, and then add another handful. Continue process until all of the kale has been added.
  5. Pour in 1/4 cup of water and bring to a boil. Then reduce heat to a simmer, cover skillet, and cook until kale is tender, but still has some texture, 8 to 10 minutes.
  6. Transfer kale to a bowl and set aside. Wipe out skillet.
  7. Heat 3 tablespoons oil in a medium skillet over medium low heat until shimmering.
  8. Add sliced peppers, toss well, and then cover the skillet. Cook, stirring occasionally, until peppers are tender, but still have some crunch, about 8 minutes.
  9. Stir together the 2 tablespoons vinegar, 1 tablespoon sugar, 1 teaspoon oregano, and a pinch of salt in a bowl and then pour this into the skillet. Stir well and cook for 2 to 3 minutes.
  10. Add the kale to the skillet and stir until combined. Season with salt.
  11. Divide farro between two large bowls and top each with half of the red pepper and kale mixture and goat cheese.
  12. Serve.

Nutrition Facts

Calories864kcal
Protein8.28%
Fat47.67%
Carbs44.05%

Properties

Glycemic Index
69.55
Glycemic Load
7.87
Inflammation Score
-10
Nutrition Score
42.164347944052%

Flavonoids

Apigenin
0.03mg
Luteolin
0.77mg
Isorhamnetin
15.34mg
Kaempferol
30.44mg
Quercetin
14.95mg

Nutrients percent of daily need

Calories:863.77kcal
43.19%
Fat:47.05g
72.39%
Saturated Fat:9.9g
61.86%
Carbohydrates:97.83g
32.61%
Net Carbohydrates:76.43g
27.79%
Sugar:15.61g
17.35%
Cholesterol:13.04mg
4.35%
Sodium:349.36mg
15.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.38g
36.76%
Vitamin K:294.54µg
280.52%
Vitamin C:213.18mg
258.4%
Vitamin A:10559.76IU
211.2%
Manganese:2mg
99.9%
Fiber:21.4g
85.61%
Selenium:39.32µg
56.17%
Vitamin E:8.2mg
54.65%
Vitamin B6:0.79mg
39.42%
Phosphorus:364.28mg
36.43%
Copper:0.69mg
34.74%
Vitamin B3:6.73mg
33.64%
Vitamin B2:0.56mg
32.83%
Folate:125µg
31.25%
Magnesium:124.22mg
31.06%
Iron:5.47mg
30.36%
Calcium:268.02mg
26.8%
Vitamin B1:0.35mg
23.41%
Potassium:792.94mg
22.66%
Zinc:2.99mg
19.94%
Vitamin B5:0.93mg
9.25%