Lemon Herb Farro Bowl with Roasted Vegetables

Farro is one of the best-kept secrets for cardiac recovery. It's an ancient grain with three times more fiber than white rice, and a protein content that rivals quinoa. Yet almost nobody in the cardiac community is talking about it.

This bowl brings farro to the center of the plate exactly where it belongs.

Quick Recipe Overview:

• Prep Time: 10 min

• Cook Time: 30 min

• Servings: 2

• Sodium: 11 mg per serving

Your Quick Takeaways:

• Farro contains 7g of fiber and 6g of protein per serving (3x more fiber than white rice).

• Roasting vegetables without oil spray is possible using parchment and high heat.

• This bowl is excellent served warm or cold — great for meal prep.

The Short Version: Nutty, chewy farro topped with vibrant roasted vegetables, fresh herbs, and a bright lemon dressing. This bowl is deeply satisfying and packed with the fiber your heart depends on to keep LDL cholesterol in check. Nutrition Profile: ~11mg sodium per serving.

The Recipe (2 Servings)

Ingredients:

Farro Base:

• 1 cup dry pearled farro (2mg)

• 2½ cups water or no-salt-added vegetable broth

• 1 bay leaf

Roasted Vegetables:

• 1 medium zucchini, sliced (5mg)

• 1 cup cherry tomatoes (10mg)

• 1 red bell pepper, diced (5mg)

• ¼ red onion, sliced (5mg)

• 1 tbsp extra virgin olive oil (for roasting) (0mg)

• 1 tsp dried oregano (0mg)

• Cracked black pepper (0mg)

Lemon Herb Dressing:

• 2 tbsp extra virgin olive oil (0mg)

• Juice of 1 lemon (0mg)

• 1 clove garlic, minced (2mg)

• 1 tbsp fresh parsley, chopped (1mg)

Instructions:

1. Cook the farro: Combine farro, water, and bay leaf in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 25-30 minutes until tender. Drain excess water. Remove bay leaf.

2. Roast the vegetables: Preheat oven to 425°F (218°C). Toss vegetables with olive oil, oregano, and black pepper. Spread on a parchment-lined sheet pan. Roast 20-25 minutes, until slightly caramelized.

3. Make the dressing: Blend or whisk olive oil, lemon juice, garlic, and herbs.

4. Assemble: Serve farro in bowls, topped with roasted vegetables. Drizzle with lemon herb dressing.

Why Farro is a Cardiac Comeback Grain

• Soluble fiber: Directly lowers LDL cholesterol.

• Magnesium: Low magnesium is strongly linked to irregular heart rhythms (arrhythmia). Farro is a rich source.

• Low glycemic index: Won't spike blood sugar the way white rice or pasta does.

• B vitamins: Support energy metabolism and healthy nerve function.

Stock Your Pantry

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