Looking to diversify your vegetable intake, with a side of whole grains and healthy fats? We got you.
These lick-the-plate-good recipes pack in lots of vitamins and nutrients.
Summer Farro Salad
This simple recipe pairs well with grilled meat or fish for dinner, and it is substantial enough for a healthy lunch. The salad is also adaptable to your preferences or what you have on hand. Try quinoa or brown rice instead of the farro, goat cheese instead of feta, or fresh parsley and mint instead of basil. It may be a slightly different salad, but it will be delicious.
Serves 4 to 6
2 ears corn
1-1/2 cups pearled farro
3 cups vegetable broth
1 teaspoon kosher salt
1 16-ounce can chickpeas
1 medium carrot
4 scallions
8 ounces grape tomatoes
2 cups baby kale
1 English cucumber
2 avocados, diced
3 tablespoons fresh basil, chopped
1 cup feta cheese, crumbled
Dressing:
1/2 cup white wine vinegar
1/2 cup olive oil
2 tablespoons stone-ground mustard
2 cloves of garlic, crushed
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
Directions:
- Grill the ears of corn for 12 minutes total, 3 minutes per side. When the corn is cool enough to handle, cut the kernels from the corn cobs. Set aside to cool completely.
- In a medium pan, bring vegetable broth and salt to a boil. Add farro, reduce the heat to low, and cover the pan. Cook the farro for 20 minutes, or until the grains are tender but not mushy. Drain any excess liquid.
- While the farro cooks, mix the dressing ingredients together in a blender or by whisking vigorously. Pour the dressing over the hot cooked farro. Set aside, and allow the farro to cool before adding the remainder of the ingredients.
- Prepare the remaining vegetables: Drain and rinse the chickpeas; peel and grate the carrot; wash and thinly slice the scallions; halve the grape tomatoes; tear the baby kale into small pieces; dice the cucumber and the avocados; and chop the fresh basil.
- Add the vegetables and the crumbled feta cheese to the cooked farro, and toss to combine evenly.
Panzanella Salad with Butternut Squash
Butternut squash is a fall favorite, and for good reason! This sweet, nutty vegetable is the perfect way to honor the changing of seasons. Here, the squash is slowly roasted until its edges crisp and caramelize, while the center remains soft and sweet. Paired with tart goat cheese, juicy raisins, and homemade croutons, this autumn version of a panzanella salad is dinner done well.
Serves 6 to 8
1 small butternut squash
1/2 cup raw pumpkin seeds (pepitas)
2 tablespoons olive oil
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/4 teaspoon pepper
2 bunches kale
2 tablespoons butter
3/4 tablespoon za’atar*
1 French bread loaf, cut into 1” cubes
3 ounces arugula
2 tablespoons raisins
4 ounces goat cheese, crumbled
1/4 red onion, thinly sliced
salt and pepper to taste
Dressing:
3 tablespoons olive oil
1/2 tablespoon balsamic vinegar
1 teaspoon red wine vinegar
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon honey
1 tablespoon tahini
*While the recipe can vary, za’atar is generally a combination of dried oregano, thyme, marjoram, sumac, and toasted sesame seeds.
Directions:
- Preheat the oven to 400 degrees F. Wrangle the butternut squash by peeling, seeding and slicing it into 1-inch wedges. In a large bowl, toss the squash pieces with the raw pumpkin seeds, olive oil, cayenne, salt and pepper. Spread the mixture evenly on a roasting dish and roast for 40-45 minutes, turning the squash and seeds every 10 minutes until the squash is golden and tender. (If using pepitas, add to the roasting pan for just the last 5 minutes.) Remove from the oven.
- Meanwhile, massage the kale in 1 tablespoon olive oil for about 2 minutes. Whisk together the dressing ingredients until all the ingredients are fully incorporated. Add half of the dressing to the kale, toss until the leaves are well-coated.
- In a large skillet over medium-low heat, melt the butter and stir in the za’taar seasoning. Add the cubes of bread and toss until croutons are evenly coated. Continue sautéing over medium heat until the croutons are golden and crispy.
- Add the arugula to the kale, and top with the roasted butternut squash, pumpkin seeds, croutons, raisins, red onion and crumbled goat cheese. Drizzle with the remaining dressing, and season with additional salt and pepper to taste. Enjoy immediately.
Roasted Butternut Squash & Quinoa Bowls with Lemon-Tahini Dressing
Makes 4 bowls
1/2 large butternut squash
1/2 large red onion
4 tablespoons olive oil, divided
1 teaspoon kosher salt
1/2 teaspoon coarsely ground black pepper
1 cup quinoa
2 cups vegetable stock (or substitute water with 1/4 teaspoon salt)
1 can chickpeas, rinsed and drained
1 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon turmeric
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1 bunch Swiss chard, de-stemmed, stems sliced and leaves cut into bite-sized pieces
1 bunch cilantro leaves, chopped
Lemon-Tahini Dressing:
2 tablespoon fresh lemon juice (about 1 lemon)
1/2 cup olive oil
1/4 cup tahini
1 clove garlic, minced
3 tablespoons water (as needed to thin)
kosher salt
freshly ground pepper, to taste
Directions:
- Preheat the oven to 400 degrees F.
- Peel and cube the butternut squash into 3/4-inch pieces. You should have about 4 cups of squash cubes. Peel and cut the onion in half vertically, then slice one of the halves horizontally, into semicircles. Place the squash and onions on a rimmed half sheet pan; drizzle with 2 tablespoons olive oil and toss to coat the pieces.
- Spread across the pan in a single layer, and sprinkle with salt and pepper. Roast for 25-35 minutes or until the cubes are cooked through, and the edges begin to caramelize and turn brown. Remove and keep warm.
- Once the squash and onion are in the oven, cook the quinoa. Bring the vegetable broth or salted water to a boil, add the quinoa, cover, and reduce the heat to a low simmer. Check after 15 minutes to see if all the liquid has been absorbed and the quinoa is tender. Cover to keep warm.
- While the quinoa and vegetables cook, prepare the spiced chickpeas. In a small bowl, mix the cumin, chili powder, turmeric, salt and pepper. In a sauté pan, heat 2 tablespoons of olive oil. Add the drained chickpeas and toss to warm. Sprinkle with the spices, and cook, stirring continuously, until the chickpeas are slightly browned, about 10 minutes.
- After the chickpeas have browned, remove from the pan. In the same sauté pan, add 2 tablespoons of olive oil and sauté the chard stems for 3-5 minutes or until tender. Add the leaves and sauté until just wilted. Salt and pepper to taste.
- Whisk the dressing ingredients until well combined.
- To assemble the bowls, divide squash and onion, quinoa, spiced chickpeas, and sautéed chard between four bowls. Sprinkle with salt and pepper, to taste. Serve with a side of dressing and a garnish of cilantro leaves.
Recipes courtesy of Whisk Carolina
