King Tut's Cauliflower Farro

Vegetarian
Vegan
Dairy Free
Health score
58%
King Tut's Cauliflower Farro
40 min.
6
254kcal

Suggestions

Ingredients

  •  carrots diced
  • head cauliflower 
  •  celery stalk diced
  • 1.5 cups farro 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  •  onion diced
  • servings salt to taste

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a rolling boil. Cook the farro at a boil until tender, about 25 minutes.
  2. Drain and set aside.
  3. While the farro cooks, heat the olive oil in a large skillet over medium heat; cook the cauliflower and onion in the hot oil until the cauliflower begins to soften and the onion starts to become clear, 7 to 10 minutes. Stir the carrot, celery, and salt into the cauliflower mixture; continue cooking and stirring until the cauliflower is completely tender.
  4. Combine the farro and the cauliflower mixture in a large bowl; stir to mix evenly.
  5. Pour the lemon juice over the mixture and stir.
  6. Serve immediately.

Nutrition Facts

Calories254kcal
Protein10.73%
Fat18.9%
Carbs70.37%

Properties

Glycemic Index
22.97
Glycemic Load
1.61
Inflammation Score
-9
Nutrition Score
16.923043292502%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.05mg
Luteolin
0.11mg
Isorhamnetin
0.92mg
Kaempferol
0.49mg
Myricetin
0.01mg
Quercetin
4.28mg

Nutrients percent of daily need

Calories:253.91kcal
12.7%
Fat:5.57g
8.57%
Saturated Fat:0.9g
5.65%
Carbohydrates:46.67g
15.56%
Net Carbohydrates:36.34g
13.21%
Sugar:3.62g
4.03%
Cholesterol:0mg
0%
Sodium:235.46mg
10.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.11g
14.23%
Vitamin C:50.1mg
60.73%
Manganese:0.85mg
42.48%
Fiber:10.34g
41.35%
Vitamin A:1713.1IU
34.26%
Selenium:19.53µg
27.91%
Vitamin K:20.37µg
19.4%
Folate:72.78µg
18.19%
Vitamin B6:0.35mg
17.26%
Phosphorus:162.1mg
16.21%
Vitamin B3:2.92mg
14.58%
Magnesium:57.31mg
14.33%
Potassium:492.81mg
14.08%
Copper:0.26mg
13.01%
Vitamin B1:0.16mg
10.66%
Iron:1.75mg
9.75%
Zinc:1.38mg
9.22%
Vitamin B5:0.84mg
8.39%
Vitamin B2:0.13mg
7.44%
Vitamin E:0.84mg
5.59%
Calcium:43.89mg
4.39%
Source:Allrecipes