Summer Farro Nourish Bowl
When you’ve got a sensitive gut, a big bowl of raw veg can sometimes do more harm than good: think bloating, cramping, or that “full but not satisfied” feeling. That’s why we made this recipe: it's a light, flavourful summer bowl made with gently cooked veggies, whole grains, and legumes.
Ingredients (serves 2-3):
Base
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1 cup farro, cooked and cooled (you can cook it the night before!)
Veggies (all lightly cooked for easier digestion)
Choose 3-4 for colour + diversity:
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Charred zucchini (quick grill or pan-sear)
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Roasted capsicum
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Blistered cherry tomatoes
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Steamed green beans or broccolini
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Roasted sweet potato cubes
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Grilled corn (summer perfection)
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Sautéed mushrooms (adds richness)
Protein & fibre boosters
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1 cup cooked lentils, chickpeas, or white beans (whatever you tolerate best)
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A handful of fresh herbs (basil, mint, parsley)
Optional extras:
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Toasted pumpkin seeds or pine nuts
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Crumbled feta (if tolerated)
Lemon-Herb Tahini Vinaigrette:
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2 tbsp tahini
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2 tbsp lemon juice
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1 tbsp olive oil
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1–2 tbsp water to thin
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1 tsp honey or maple syrup
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1 small grated garlic clove or garlic-infused olive oil (FODMAP-friendly option)
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1 tbsp finely chopped parsley or mint
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Salt & pepper to taste
Method
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Cook, drain, and let it cool (which also increases resistant starch!)
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Lightly char, roast, steam, or pan-sauté your chosen veggies until tender.
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Build the bowl with farro as the base, pile on your colourful cooked veggies, add lentils/chickpeas/beans, herbs and optional feta or seeds
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Drizzle with the lemon-herb tahini dressing and toss together
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