Heirloom Squash Farrotto

Vegetarian
Very Healthy
Health score
100%
Heirloom Squash Farrotto
75 min.
4
693kcal

Suggestions


Welcome to a delightful culinary experience with our Heirloom Squash Farrotto! This vibrant dish combines the rich flavors of roasted butternut squash and nutty farro, creating a comforting and hearty meal that’s perfect for lunch or dinner. Not only is it a feast for the eyes with its stunning presentation, but it is also a powerhouse of nutrition, making it a fantastic choice for health-conscious individuals and vegetarian food lovers alike.

Imagine savoring the warmth of roasted squash, the creaminess of whole-milk yogurt drizzled on top, and the crunch of fresh cilantro and onions that brighten every bite. With a health score of 100, this recipe highlights an incredible balance of protein, healthy fats, and complex carbohydrates, catering perfectly to those looking for a nutritious meal that doesn’t skimp on flavor.

As you prepare this dish, the aromatic notes of cumin seeds toasting and garlic sautéing will transform your kitchen into a haven of deliciousness. Enjoy creating an unforgettable dining experience that not only satisfies your hunger but also nourishes your body. Gather your ingredients, roll up your sleeves, and embark on a flavorful journey that celebrates the joys of wholesome cooking!

Ingredients

  • cups butternut squash peeled
  • 15 ounce garbanzo beans drained canned (chickpeas)
  • tablespoon cumin seeds 
  • cups farro 
  • 0.5 cup cilantro leaves fresh
  •  garlic clove minced thinly sliced
  • 2.5 tablespoons juice of lemon fresh divided ()
  • servings olive oil extra virgin extra-virgin
  • 0.8 cup onion red thinly sliced
  • tablespoons jalapeno red with seeds, divided chopped
  • cup yogurt plain

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Toast cumin seeds in small skillet overmedium heat until fragrant and beginningto smoke, 4 to 5 minutes. Cool; grind inspice grinder.
  2. Transfer 1 1/2 teaspoons cuminto small bowl.
  3. Mix in yogurt, 1 tablespoonlemon juice, and minced garlic. Season withsalt and pepper. Cover and chill.
  4. Preheat oven to 400°F. Coat largerimmed baking sheet with nonstickspray.
  5. Place squash in large bowl.
  6. Add 2tablespoons oil; toss to coat.
  7. Spread squashout on sheet.
  8. Sprinkle with salt and pepper.Roast until tender, about 25 minutes.
  9. Meanwhile, cook farro in large potof boiling salted water until tender, 18 to20 minutes.
  10. Drain farro and cool.
  11. Heat remaining 2 tablespoons oilin heavy large skillet over medium-highheat.
  12. Add sliced garlic and 1 tablespoonchile; sauté 1 minute.
  13. Add onion cubesand garbanzo beans; sauté 1 minute.
  14. Addroasted squash and cooked farro and toss toblend.
  15. Sprinkle with 1 1/2 teaspoons groundcumin and 1 1/2 tablespoons lemon juice; tossto blend. Season to taste with salt, pepper,and more lemon juice, if desired.
  16. Mound farro mixture on 4 plates. Spoonyogurt mixture over.
  17. Sprinkle with cilantro,sliced onion, and remaining chile.
  18. Drizzlewith extra-virgin olive oil and serve.

Nutrition Facts

Calories693kcal
Protein11.67%
Fat22.4%
Carbs65.93%

Properties

Glycemic Index
44.83
Glycemic Load
5
Inflammation Score
-10
Nutrition Score
39.193043273428%

Flavonoids

Eriodictyol
0.46mg
Hesperetin
1.36mg
Naringenin
0.13mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
1.5mg
Kaempferol
0.2mg
Myricetin
0.05mg
Quercetin
7.22mg

Nutrients percent of daily need

Calories:693.07kcal
34.65%
Fat:17.92g
27.58%
Saturated Fat:2.54g
15.86%
Carbohydrates:118.71g
39.57%
Net Carbohydrates:94.73g
34.45%
Sugar:10.56g
11.73%
Cholesterol:1.23mg
0.41%
Sodium:363.37mg
15.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21g
42.01%
Vitamin A:15149.99IU
303%
Manganese:2.63mg
131.36%
Fiber:23.99g
95.95%
Selenium:43.34µg
61.92%
Vitamin C:47.89mg
58.05%
Vitamin B6:1.13mg
56.3%
Phosphorus:472.93mg
47.29%
Magnesium:178.78mg
44.69%
Copper:0.74mg
36.98%
Potassium:1205.74mg
34.45%
Iron:6.14mg
34.09%
Vitamin B3:6.74mg
33.7%
Vitamin B1:0.43mg
28.74%
Calcium:283.31mg
28.33%
Vitamin E:4.22mg
28.17%
Folate:105.46µg
26.37%
Zinc:3.85mg
25.67%
Vitamin B2:0.33mg
19.28%
Vitamin K:19.76µg
18.82%
Vitamin B5:1.64mg
16.41%
Vitamin B12:0.37µg
6.23%
Source:Epicurious