I loaned the Oh She Glows cookbook from the library a few weeks ago and have enjoyed making several of the recipes. I’ve read Angela’s blog for years and pretty much every recipe is incredible. Including this Protein Power Bowl. It features chewy lentils and farro, kale, parsley, and crunchy vegetables mixed with a delicious + bright lemon-tahini dressing. I packed it for lunches all week. It is filling but not heavy. Perfect.

Oh She Glows Cookbook

I changed a few things! Because pssht New York Times bestseller list cookbook. I liked the dressing without the nutritional yeast and I used 1/4 cup lemon juice + 1/4 cup water instead of 1/2 cup lemon juice. I added a carrot because it was decaying in the refrigerator. That always = a winner of a meal. Rotting food. I used farro instead of the wheat berries. And I added some roasted pumpkin seeds.

I used farro instead of wheat berries because it was on super sale. Maybe it was expired or contaminated? That’s not to say you shouldn’t use it! But if you can’t find it try barley, wheat berries, short grain brown rice for the chewiness, or quinoa and cook according to package instructions.

Here is a fun little fact about farro, because I know you come here for the excellently-researched nutrition information. Excellently researched meaning copy + paste from the second hit on Google.

Like all whole grains, farro provides a concentrated dose of complex carbohydrates, especially dietary fiber. Because it contains more fiber than other popular grains like rice or even quinoa, farro might have even more positive benefits when it comes to digestion and cardiovascular health. It’s also exceptionally high in protein for a grain and supplies more than 10 different vitamins and minerals.

Yay for knowledge. Also yay for deconstructing all foods into macronutrients! I guess it is helpful to know that some foods have more protein and fiber to keep you full. But on the other hand so much of popular nutrition celebrates foods based on their macronutrient content or whatever obscure minerals it contains. Blah. And why is protein super-infused into all foods (hey, like the title of the post promises!!) and beverages? How are there protein iced coffee drinks? I want to know. I guess protein is the new sugar-salt-fat but healthier?

I JUST WANT TO RECAPTURE A TIME WHEN [THE COLLECTIVE] WE ATE BLUEBERRIES BECAUSE THEY ARE DELICIOUS, NOT BECAUSE THEY ARE A SUPER FOOD. This is the line that makes me old, right? Pining for the good ole days. Oh God.

Rant complete.

Another less rant-y piece of information: if you use whole farro – not the pearled variety – you will need to soak it overnight. You can do this by putting it in a bowl and covering it with at least an inch of water. Whole farro still has the bran (which is the part that makes it more nutritious) and it will take much longer to cook if you skip the soaking step.

Farro Lentil Protein Bowl

Print Recipe
Vegan Protein Power Bowl
Chewy lentils and farro, crunchy vegetables, and greens coated in a bright lemon-tahini dressing make for a filling, healthy salad. Best served cold.
Farro Lentil Protein Bowl
Course Main Dish
Prep Time 30 Minutes
Cook Time 50 Minutes
Servings
Servings
Ingredients
Lemon Tahini Dressing
  • 4 Tbsp Tahini
  • 1/4 Cup lemon juice - juice from 1 lemon
  • 1/4 Cup Water
  • 2 Tbsp Extra virgin olive oil
  • 1/2 Tsp Sea salt
  • 1/4 Tbsp Ground black pepper
Lentil Farro Salad
  • 1 Cup Lentils (green or black)
  • 1 Cup *Pearled* Farro
  • 2 Tsp Oil Use higher heat oil like avocado or canola
  • 1 Small onion, chopped
  • 4 Garlic cloves, minced
  • 1 Bell pepper, chopped
  • 1 Carrot (optional), chopped
  • 1/2 Cup tomatoes, chopped.
  • 3 Cups Kale, destemmed and chopped. Or spinach About 3 large handfuls
  • 1/2 Cup Fresh parsley, minced
Course Main Dish
Prep Time 30 Minutes
Cook Time 50 Minutes
Servings
Servings
Ingredients
Lemon Tahini Dressing
  • 4 Tbsp Tahini
  • 1/4 Cup lemon juice - juice from 1 lemon
  • 1/4 Cup Water
  • 2 Tbsp Extra virgin olive oil
  • 1/2 Tsp Sea salt
  • 1/4 Tbsp Ground black pepper
Lentil Farro Salad
  • 1 Cup Lentils (green or black)
  • 1 Cup *Pearled* Farro
  • 2 Tsp Oil Use higher heat oil like avocado or canola
  • 1 Small onion, chopped
  • 4 Garlic cloves, minced
  • 1 Bell pepper, chopped
  • 1 Carrot (optional), chopped
  • 1/2 Cup tomatoes, chopped.
  • 3 Cups Kale, destemmed and chopped. Or spinach About 3 large handfuls
  • 1/2 Cup Fresh parsley, minced
Farro Lentil Protein Bowl
Instructions
  1. Make the Lemon Tahini dressing by combining all the dressing ingredients in a medium bowl and whisking until smooth. Set aside.
  2. Cook the lentils according to the package instructions. Typically it's 1 cup lentils plus 3 cups of water simmered uncovered for 20-30 minutes. Drain any excess water after they fully soften. I was very lazy and combined the lentils and farro in my rice cooker and cooked them together on the "brown rice" setting. I hoped for the best and the best happened - less hands on cooking time!
  3. Cook the farro according to instructions if not cooking the lazy way (see direction #2). Typically it's by treating the farro like dry pasta. Therefore, for one cup of farro bring 4 cups of water to a boil and add the farro. Cook for 20-30 minutes until softened/chewy. Drain water.
  4. About halfway through cooking the grains, start cooking your vegetables. In a large skillet heat the oil over medium-high heat. Add the onion and sauté until it becomes translucent and starts to brown. Now add the garlic and stir until fragrant, 30 seconds or so.
  5. Add the tomatoes, bell pepper, and optional rotting carrot and sauté for 7-10 minutes, until soft.
  6. Fold in the kale (or spinach) and stir around for about a minute until the greens wilt. Turn the heat off.
  7. Now time to combine everything. Stir in the dressing, the cooked farro, the cooked lentils, and the minced parsley.
  8. Season with salt and pepper to taste. I liked it best cold. So after it cools, store in the refrigerator and take for lunches throughout the week! Keeps in the fridge for up to five days.
Recipe Notes

Optional toppings: roasted pumpkin seeds, sunflower seeds, feta cheese, additional minced red onion, chopped raw tomatoes.

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