Vegan Mushroom Kale Farro Bowl
Farro, roasted mushrooms, and wilted kale form the base of this hearty one-bowl meal, finished with a garlic-lemon tahini drizzle that ties the flavors together. The combination delivers a good amount of protein and fiber, making it substantial enough for lunch or dinner. Total time runs about 45 minutes.
Equipment
- Large sauté pan
- Medium saucepan with lid
- Mixing bowl
- Whisk
Ingredients
For the Base:
- 1 cup farro uncooked; use semi-pearled for quicker cooking
- 3 cups vegetable broth preferably low-sodium
For the Sautéed Vegetables:
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 10 ounces cremini mushrooms sliced; portobello or shiitake also work well
- ½ teaspoon sea salt or to taste
- ¼ teaspoon black pepper freshly ground, more to taste
- 4 cups kale destemmed and chopped, packed
For the Garlic-Lemon Tahini Sauce:
- ¼ cup tahini well-stirred
- 2 tablespoons lemon juice freshly squeezed
- 1 clove garlic minced or grated
- 2-3 tablespoons water as needed to thin
Instructions
- Rinse the farro under cold water. In a medium saucepan, combine the farro and vegetable broth. Bring to a boil over high heat (about 5 minutes), then reduce to a simmer, cover, and cook for 30–35 minutes until tender but chewy. Drain any excess liquid.
- While the farro cooks, heat olive oil in a large sauté pan over medium heat. Add diced onion and cook for 5–6 minutes until translucent and beginning to turn golden.
- Add minced garlic and stir for 30 seconds until fragrant, then incorporate the sliced mushrooms. Season with sea salt and pepper.
- Cook mushrooms for 8–10 minutes, stirring occasionally, until browned and their moisture has evaporated. Don’t overcrowd the pan to avoid steaming—cook in batches if needed.
- Add the chopped kale to the pan. Sauté for 2–3 minutes until wilted and vibrant green. Remove from heat.
- In a small bowl, whisk together tahini, lemon juice, minced garlic, and water until a creamy sauce forms. Adjust consistency with more water as needed and season to taste with a pinch of salt.
- To assemble, spoon farro into bowls as the base. Top with mushroom and kale mixture. Drizzle generously with the garlic-lemon tahini sauce. Optional: sprinkle with toasted sesame seeds or chili flakes for added texture and heat.
Notes
- For a gluten-free version, substitute farro with cooked quinoa, brown rice, or millet.
- To caramelize mushrooms faster, avoid salting them too early—wait until they begin to brown.
- Massage kale with a bit of olive oil beforehand for a softer texture if serving raw or lightly cooked.
Nutrition
Calories: 378kcalCarbohydrates: 52gProtein: 11gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gSodium: 318mgPotassium: 661mgFiber: 11gSugar: 4gVitamin A: 2121IUVitamin C: 26mgCalcium: 115mgIron: 3mg
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