Test Kitchen: Farro Buddha Bowl

Easy, healthy recipes tested for you weekly at the Sargent Choice Test Kitchen

Caroline Kohler, Dietetics Student, SAR ’19

About the Sargent Choice Test Kitchen: We’re all about making healthy taste delicious here at Sargent Choice.  That’s why we’ve teamed up with faculty-in-residence Dr. Karen Jacobs to offer students a one-of-a-kind opportunity to trial and taste-test new Sargent Choice healthy recipes each week at the Sargent Choice Test Kitchen.  Dr. Karen Jacobs invites students of all majors (not just nutrition) into her home on Boston University’s campus to cook up a recipe developed by Sargent Choice Registered Dietitian, Jennifer Culbert.  Feedback from the weekly Test Kitchen gets incorporated into future Sargent Choice recipes and helps shape the face of healthy dining at BU.

When serving a big group of friends, like this week at Test Kitchen, do-it-yourself bowls are always a big hit. This week’s Buddha Bowl was a fun way to get whole grains, plant-based proteins, and lots of colorful veggies all in one bowl. This recipe is great as a meal-prep to keep in the fridge for lunches or as a big spread to share with friends and family.

What is Farro?

  • Farro is a type of whole-grain wheat, and it’s one of the oldest cultivated grains in the world!
  • Farro is chewy and nutty and can be used in lots of recipes—as a substitute for your old go-to grain or even as a hot cereal for breakfast.
  • Soaking farro before cooking helps soften the hull and reduce cooking time. Farro is usually cooked using the boil-and-drain method like pasta.

What We Liked:

  • This recipe was great for a large group since everyone could pick their favorite toppings.
  • Any veggie would be great in this recipe—we had some extra cabbage to add and talked about how avocado would be an excellent addition too!
  • Even people who don’t normally like tofu enjoyed it with this easy marinade.

Tips and Tricks:

  • Add the rice vinegar to the sauce slowly and taste as you go—some of us liked the strong taste, but some preferred it milder.
  • Experiment with spices in this recipe! We added garlic powder and paprika to the veggies, and cayenne would also be great if you like a spicier flavor.
  • Be sure to thoroughly press the tofu before marinating it so that it’s easier to bake later. We added a bit of olive oil to help it get crispy. You can cook it in a skillet or in the oven.

Sargent Choice Asian-Style Farro Buddha Bowl with Crispy Baked Tofu

Recipe modified from JessicaLevinson.com
Yield: ~ 6 servings

Ingredients:

For the Tofu:
1 tablespoon sesame oil
1 tablespoon lime juice
1 tablespoon unseasoned rice vinegar
1 ½ tablespoons low-sodium soy sauce
One 16-ounce package extra firm tofu, drained, pressed, and cubed small

For the Buddha bowl:
1 cup dry whole grain farro
4 teaspoons olive oil, divided
10 ounces shredded Brussels sprouts (look for a bag of pre-shredded for short-cut)
2 cups diced sweet potatoes (~ 2 medium)
2 tablespoons sesame oil, divided
1 ½ cups shelled edamame (pre-cooked or cooked from frozen, 9 ounces)
1 cup shredded carrots
½ cup chopped scallions
½ cup chopped cilantro

For the dressing:
2 tablespoons lime juice
2 tablespoons unseasoned rice vinegar
2 tablespoons sesame oil
1 tablespoon low-sodium soy sauce
2 teaspoons honey
2 teaspoons miso paste

Directions:

  1. Combine sesame oil, lime juice, rice vinegar, and soy sauce in small bowl and whisk until emulsified. Pour marinade over cubed tofu in a medium mixing bowl and marinate for at least 30 minutes, tossing occasionally.
  2. Cook farro according to package directions (usually takes about 30+ minutes)
  3. Preheat oven to 400 degrees. While the tofu is marinating and the farro is cooking, cook Brussel sprouts, sweet potatoes and tofu:
    Brussel Sprouts: toss Brussels sprouts with 2 teaspoons oil and spread on a baking sheet. Roast Brussels sprouts for about 8 minutes until tender with some crunchy pieces.
    Sweet Potatoes: Toss sweet potatoes with remaining 2 teaspoons oil and spread on second baking sheet. Roast sweet potatoes for 15 to 20 minutes until tender and lightly browned.
    Tofu: spread tofu onto baking sheet and bake for about 30 minutes, turning halfway through.
  4. Divide the cooled farro among bowls. Add the roasted Brussels sprouts and sweet potatoes, edamame, carrots, scallions, cilantro, and baked tofu.
  5. To make the dressing, whisk together all dressing ingredients. Add to the Buddha bowl and toss to combine.