Spicy Tuesday – Black Bean Bowl with Farro – Cumin
You’ve probably been to one of the “Bowl” restaurants – where you start with rice or noodles and then the rest of the ingredients are added as you choose them. It’s great fun to “have it your way”. That is, IF you choose healthy foods. Just like a salad bar, what you put in your bowl can make the difference between a yummy better-for-you meal, and dinner disaster!
This week’s recipe is filled with good ingredients that are easy to find and fast to prepare. The flavors are so familiar and delicious – this is one of those recipes that the whole family will clamor for again and again. We’ve shaken up the traditional bowl idea by using farro instead of more typical choices. If you haven’t tried it, it’s a nutty chewy grain, used for centuries in Europe and the Middle East. Similar to making rice, the only difference is that you add a little more water. Instead of a 2 to 1 ratio of water to rice, farro calls for 3 cups water to 1 Cup farro. Cook it just like rice, and enjoy it as a change of pace. It keeps great in the fridge too, so make a double batch for different recipes during the week!
The spices in the bowl should be familiar to you: turmeric, one of our favorite anti-inflammatory spices and cumin, the original “smoky” spice. Cumin is good for digestion, and although research is still ongoing, cumin may have a powerful effect in preventing diabetes by reducing the chances of hypoglycemia. It’s also very rich in iron. This is a wonderful dish, both from a health standpoint but also a taste standpoint. Enjoy and make extra, everyone will love it!
Black Beans Bowl with Farro
1 Large Red Onion, Chopped
2 TB EVOO
1 Tsp Turmeric
1 Tsp Cumin
1 Tsp Each Sea Salt and Freshly Cracked Black Pepper
3 Cloves Garlic, Grated
4 Cups Prepared Farro
2 Cans Black Beans, Rinsed and Drained
1 Pint Grape Tomatoes, Quartered
½ Cup Chopped Cilantro
½ Cup Cotija (or Goat) Cheese for Garnish
Step One Sauté the Red Onion in the EVOO with the turmeric, cumin and salt and pepper. When soft, (about 5 minutes), add the garlic and cook and stir for about a minute until the garlic is aromatic.
Step Two Add the onions and garlic, sorghum, beans, tomatoes and cilantro to a large bowl. Toss and drizzle with olive oil and sherry vinegar. Toss gently again and garnish with cheese.