Warm Farro Grain Bowls with Fried Eggs

Name: Warm Farro Grain Bowls with Fried Egg
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: American
Ingredients: 1 cup farro, dry; 1 tbsp olive oil; 1/2 cup shallots, sliced; 5 cloves garlic, minced; 1/2 lb cremini mushrooms, sliced; 1 tbsp fresh thyme leaves; 3 cups medium tomatoes, such as Campari tomatoes, quarters; 3 packed cups baby spinach; 1/4 cup grated parmesan cheese; Salt; Pepper; 3-4 large eggs; Juice of 1 lemon; 1 tbsp Dijon mustard; 1 tbsp honey; 1/2 tbsp shallot or garlic, minced; 1/4 tsp kosher salt; Few grinds of black pepper; 1/3 cup extra virgin olive oil

posted by Alex Aldeborgh, RD on Oct 16, 2023 0 comments »

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This farro grain bowl recipe is warm, nourishing, and quite easy to make. Nutty farro is mixed with a sauteed vegetable medley that includes mushrooms, tomatoes, and spinach. Toss everything in a zippy lemon dijon dressing, and top each portion with some parmesan cheese and a fried egg. Ready to enjoy in 45 minutes or less!

farro grain bowl topped with a fried egg with a silver spoon on a tiled backdrop

As a Registered Dietitian, I try to include a variety of whole grains in my diet because they have lots of nutrition benefits.

Farro is perhaps my favorite whole grain to cook with and eat – I have a whole collection of recipes with farro!

I love the nutty, slightly sweet flavor and chewy grains of farro that don’t get mushy when cooked.

Farro is ideal for making grain bowls and grain salads because of this!

A few of my favorite farro recipes include my super popular fall farro salad, farro salmon bowls, mushroom farro risotto, and farro cabbage soup.

These warm farro bowls are perfect when you want a warm, simple, and nourishing meal.

It’s a filling, hearty vegetarian meal loaded with nutritious ingredients, so you’re getting fiber, protein, and micronutrients. Ready to eat in 45 minutes or less, even faster if you use quick cooking farro!

Ingredients

Everything you need to make farro grain bowls:

Farro: Farro is an ancient whole grain that is part of the wheat family. It provides plant-based protein, fiber, and micronutrients – more about farro nutrition below. Most farro sold in stores has been processed to remove some of the bran, allowing for a faster cooking time.
Mushrooms: Sliced mushrooms are sauteed and add savory flavor and meaty texture to this vegetarian dish. I used cremini mushrooms, but you can use whatever is available to you! It would be good with button, portobello, or shitake mushrooms.
Tomatoes: Quartered tomatoes release their juices and get sweeter when sauteed. I used medium sized Campari tomatoes, but you can also use cherry or grape tomatoes and cut them in half.
Spinach: Fresh spinach adds color and micronutrients to this recipe, like vitamins A and K and folate.
Shallot: Sauteed shallots have a delicate, slightly sweet flavor that adds depth to this dish. They are more mild than onions and taste amazing with mushrooms and spinach.
Garlic: Lots of fresh garlic helps build a base flavor for this grain bowl.
Thyme: Fresh thyme enhances the flavors of the vegetables, while contributing an herbal, peppery flavor.
Eggs: I love to top a grain bowl with one or two fried eggs! The runny yolks mix into the grains to add richness. Plus, eggs are an excellent affordable source of high quality protein, healthy fats, choline, and more.
Grated parmesan: A little bit adds salty, savory flavor that pairs well with all the different vegetables.
Lemon Dijon dressing: lemon juice, extra virgin olive oil, Dijon mustard, honey, shallot, salt, and pepper.
Salt
Pepper
Olive oil

Kitchen equipment needed

Cutting board
Chef’s knife, 6 or 8 inch
Large saute pan or frying pan
Small frying pan
Small pot
Measuring cups and spoons

Step-by-step instructions

sliced shallots and minced garlic on a teal cutting board — 1. Prepare the vegetables: slice shallots, mince garlic, quarter tomatoes, and slice mushrooms. Prepare the lemon Dijon dressing.

pot of cooked farro on a white tile backdrop — 2. Cook farro on the stovetop until the grains are soft and chewy, but not mushy.

sauteed mushrooms and shallots in a saute pan — 3. Saute mushrooms, shallots, and garlic in olive oil with salt and pepper.

sauteed tomatoes, mushrooms, and shallots in a saute pan — 4. Add the tomatoes to the mixture and cook until they have released their juices and are starting to wrinkle.

sauteed spinach, tomatoes, and mushrooms in a saute pan — 5. Mix in the spinach and continue to cook until it has wilted.

Farro and vegetable medley in a saute pan — 6. Mix the cooked farro into the vegetables in the saute pan. Stir in a few tablespoons of dressing.

farro grain bowl topped with fried egg on a white tiled backdrop — 7. Portion farro and vegetables into bowls for serving, top with grated parmesan and a fried egg. A pinch of flaky sea salt doesn’t hurt, either!

How to cook farro

Farro is easy to cook in water on the stovetop.

As mentioned above, most farro sold in stores is “pearled” or semi-pearled”, meaning it has some of the bran removed for quicker cooking.

Most farro will cook in 25-35 minutes.

Here’s a foolproof way to cook farro:

Combine 1 cup of farro and 2 cups of water in a pot with a pinch of salt.
Bring to a boil on the stovetop, then reduce to a simmer and cover.
Cook farro for 25-35 minutes, or as recommended on the package. Farro will be done cooking when grains are full and fluffy and slightly chewy. Be careful not to overcook farro, as it will become mushy.
Drain any excess water into the sink and fluff with a fork.

Storage

You can store this farro grain bowl in the fridge for up to five days.

Keep leftovers in an airtight container, and reheat individual portions for 1-2 minutes, or until warmed through.

Top the reheated farro with a freshly fried egg!

Serving suggestions

This farro bowl is a well-balanced meal, because it provides plenty of non-starchy vegetables, whole grains, and protein.

If you want to switch it up, this farro bowl would be delicious with baked tofu, salmon, or shrimp instead of fried eggs.

Farro nutrition benefits

Farro is a nutrient dense whole grain food.

It provides more protein and fiber than most other whole grains, as well as micronutrients.

One-third cup of dry farro provides:

4 grams of dietary fiber (14 percent of your daily needs)
7 grams of plant-based protein
A good source of magnesium, zinc, and niacin
Small amounts of iron and calcium

Whole grains like farro are loaded with antioxidants.

Antioxidants help reduce inflammation and keep our cells healthy by fighting off free radical damage.

Eggs nutrition benefits

Eggs are a nutritious food and can be part of a well-balanced diet.

Eggs are a high quality, affordable, and widely available source of protein.

One large egg provides 6 grams of protein.

In addition, whole eggs are packed with other nutrients. One large egg provides:

0.229 mg riboflavin (18% of your daily needs)
0.45 mcg Vitamin B12 (19% of your daily needs)
23.5 mcg folate (6% of your daily needs)
1.00 mcg Vitamin D (5% of your daily needs)
146.9 mg choline (27% of your daily needs)
15.35 mcg selenium (28% of your daily needs)

Eggs provide both monounsaturated and polyunsaturated fatty acids.

These types of fat are linked to heart health benefits, because they can help lower “bad” LDL cholesterol levels.

While eggs do have some saturated fat, for most people, eating 1-2 eggs per day will not cause a significant change in cholesterol levels.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!