Grain bowls have exploded in popularity in the last few years, and here is my humble take on one. Boasting fall and winter flavors, Roasted Veggie Bowls with Farro and Hummus are a colorful and delicious way to get a ton of meatless, brain-boosting nutrition onto your dinner table. We’ll use some wonderful convenience products to help cut the prep time, too.
One of those convenience products is precooked beets. I love Love Beets because they are already cooked, which saves time and mess, and all they have in them is… beets. They have no added salt, preservatives, or sugar. I try to always keep a package in my fridge for super quick and easy brain food. If you can’t find precooked beets, feel free to peel, chop, and roast fresh beets along with the rest of the veggies. Actually, feel free to use whatever vegetables and grains you fancy or have on hand. This recipe is endlessly adaptable.
That being said, I was intentional about what vegetables I chose to put in this dish because they 1. taste good together and 2. have major brain health benefits:
- Brussels sprouts are “wildly” rich in the precursor to a compound called sulforaphane. Sulforaphane has been shown to help protect against diseases of the central nervous system, such as Alzheimer’s.
- Carrots are a source of the antioxidants lutein and zeaxanthin. High dietary intake of lutein and zeaxanthin is associated with sharper cognitive functioning.
- Red onions are a good food source for the beneficial gut microbes and contain anthocyanins, a type of antioxidant found in red, purple, and blue produce. As a bonus, red onions smell amazing when they are roasting.
- As a leafy green, spinach is one of the keystone MIND Diet foods. Leafy greens have been shown to be the most powerful brain-healthy foods. Briefly blanching the spinach here will help squeeze over an ounce of leaves into each serving.
- Beets contain a compound called betalain, which increases blood flow to the brain and is an antioxidant and anti-inflammatory.
- The rest of the ingredients have brain-health benefits as well: farro is a good source of fiber and B vitamins, olive oil helps reduce the risk of developing Alzheimer’s, and hummus adds protein and even more fiber.
As you can see, Roasted Veggie Bowls with Farro and Hummus are absolutely packed with brain-boosting nutrition and flavor. Let me know what variations you try in the comments. Happy MIND Diet eating!
Roasted Veggie Bowls with Farro and Hummus
Ingredients
- 1 pound Brussels sprouts trimmed and cut into small bite-sized pieces
- 2 medium carrots peeled and cut into 1/2-inch pieces
- 1 red onion cut into wedges
- 1/4 cup + 2 tablespoons extra-virgin olive oil divided
- 1 1/2 teaspoons kosher salt divided
- 2 teaspoons dried thyme
- 1/4 teaspoon black pepper
- 1 cup farro pearled or semi-pearled
- 5 ounces baby spinach roughly chopped
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 8.8- ounce package pre-cooked beets chopped
- 1 cup hummus any savory flavor
Instructions
- Instructions
- Preheat oven to 425 °F. Toss Brussels sprouts, carrots, onion, 2 tablespoons oil, 1 teaspoon salt, thyme, and pepper in a large bowl. Spread vegetables on a large baking sheet and place in oven. Roast until vegetables are tender and browned, about 30 minutes, stirring halfway through.
- While vegetables roast, bring 2 quarts of water to a boil in a large pot. Add farro. Cover and turn heat to medium-high. Continue to simmer until farro is tender but still chewy, about 20 minutes. Stir in spinach; cook until just wilted. Drain and stir in remaining 1/2 teaspoon salt.
- Meanwhile, in a small bowl, whisk together 1/4 cup olive oil, vinegar, and mustard (or shake all together in a jar with lid). Set vinaigrette aside.
- Divide farro mixture among 4 serving bowls. Top with roasted vegetables, beets, and hummus. Drizzle with vinaigrette and serve.
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