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spicy black bean & veggie farro bake

32 · Jan 17, 2019 · 4 Comments

Jump to Recipe·Print Recipe

this easy dish comes together quickly and combines hearty vegetables with black beans for a meatless dish that even the biggest meat lovers will enjoy!

It took a long time for me to come up with what I should call this dish. It honestly kind of came together on the fly but in the best possible way.

I had a bunch of veggies on hand that I knew I wanted to put into a dish of some sort…so I just started by washing/peeling/chopping them all up and went from there!

I had originally envisioned this dish to be made with quinoa, but I only had about a 1/2 cup left so I switched it up with farro and you know what? I’m SO glad I was out of the quinoa. The chewiness of the farro actually ended up being such a nice surprise!

I won’t lie to you, it’s never going to be one of those dishes that looks the prettiest, but MAN does it taste good.

If the looks of it don’t sway you, I promise that the aromas and the taste of it will.

It’s the best example of “don’t judge a book by it’s cover.” I served it up on plates but would probably recommend you serve it in a bowl, it gets pretty messy and a bowl ensures you don’t miss a bite!

I chose to leave mine meatless, but you can easily throw some cooked shredded chicken into the mix if you prefer!

Other than that, top it with your favorite toppings (we went plain yogurt, hot sauce, avocado and chopped cilantro) and you’ve got yourself a meal loaded with protein, fiber, heart-healthy fats that you can make on Sunday and eat all week!

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spicy black bean & veggie farro bake // cait's plate

spicy black bean & veggie farro bake

  • Author: Cait
  • Prep Time: 30 – 40 minutes
  • Cook Time: 10 minutes
  • Total Time: 50 minutes
  • Yield: 6–8 servings 1x
  • Category: Main Course
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Description

this easy dish cooks quickly and combines hearty vegetables with black beans for a meatless dish that even the biggest meat lovers will enjoy!


Ingredients

Scale
  • 1 1/2 cup farro
  • 3 1/2 cups low-sodium vegetable broth
  • 1 medium medium sweet potato, peeled & cut into cubes
  • 1 red bell pepper, washed, de-seeded & diced
  • 1 medium zucchini, washed & diced
  • 1/2 cup corn, fresh or frozen works!
  • 1/2 medium onion, diced
  • 2 cloves garlic, minced
  • 1 14 oz can low sodium black beans
  • 1 1/2 cups salsa
  • 1 tablespoon chipotle chili powder, divided (less as desired)
  • 1/2 teaspoon cumin
  • 1/2 teaspoon onion powder
  • Salt & pepper to taste
  • 1 1/2 cups mexican-blend cheese
  • Olive oil
  • Optional toppings: freshly chopped cilantro, plain yogurt, avocado, hot sauce

Instructions

  1. Preheat the oven to 425 degrees F
  2. Combine farro and vegetable broth in a pot and cook according to package instructions. Once cooked, drain off excess liquid and set aside.
  3. While farro cooks, placed cubed sweet potatoes on a baking sheet lined with parchment paper. Drizzle with 1 1/2 teaspoon olive oil, 1 teaspoon chipotle chili powder, salt & pepper to taste. Toss to coat the potatoes then place in the oven for 25-30 minutes (or until potatoes are fork-tender). Once cooked, remove from the oven and set aside. Turn the oven heat down to 375 degrees F.
  4. While farro & potatoes cook, place 1 teaspoon olive oil in a non-stick sauté pan over medium heat and add garlic, pepper & zucchini. Cook for about 5-7 minutes or until veggies are just tender. Add onions, corn, black beans, 2 teaspoons chili powder, 1/2 teaspoon cumin, 1/2 teaspoon onion powder, salt & pepper to taste. Toss to coat all the vegetables. Sauté for another 2-3 minutes or until onions are cooked.
  5. In a large bowl, add cooked farro, cooked sweet potatoes, cooked veggie and bean mixture, salsa and 1 cup of mexican blend cheese. Toss to combine and distribute all ingredients individually.
  6. Cook for 5-7 minutes, remove from the oven and top with remaining 1/2 cup cheese. Place the oven on BROIL and put the casserole back in for 2-3 minutes or until cheese on top is bubbly and lightly browned.
  7. Remove from the oven and allow to cool 10-15 minutes, then serve with toppings of choice.

Notes

You can add 1 cup cooked shredded chicken to this dish if you desire.  Just toss it into the large mixing bowl when mixing all the other ingredients.

Dish will keep in an airtight container in the fridge for up to 5 days.

Keywords: farro, mexican, whole grain, vegetarian, baked

Did you make this recipe?

Tag @caitsplate on Instagram and hashtag it #caitsplate

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please note: items in these posts may contain affiliate links which simply means I earn a small amount of money if you click on them (at no additional cost to you).  this money is always re-invested in cait’s plate so I can continue to create free content to you!

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Reader Interactions

Comments

  1. Emily Baxter says

    Feb. 24th, 2019 at 5:38 pm

    Hi Cait! I’m making this tonight and I’m so excited! One question, when did you put your salsa in? Did you just stir it in before you baked it? Thanks so much!

    Reply
    • Cait says

      Feb. 25th, 2019 at 6:34 pm

      Yes! I put it in with everything else right before I placed it in the baking dish! I’ll edit now to reflect that 🙂

      Reply
  2. Katie says

    Oct. 27th, 2019 at 10:59 pm

    Hey.. I can’t find farro anywhere not sure if you can even get it in Australia. Could I used rice instead? Thank you!

    Reply
    • Cait says

      Oct. 27th, 2019 at 11:05 pm

      Yes, definitely! Quinoa would also work 🙂

      Reply

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i’m cait, a registered dietitian and mom. i believe in a realistic approach to wellness. on this site you'll find easy recipes, nutrition content, motherhood tips and more! read more →

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bodies change.  weight fluctuates. skin sags and wrinkles.  hair grays.  these are all part of the natural process (& privilege) of aging.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we live in a society that promotes this backward idea that our appearance should remain stable despite years passing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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rather than internalizing the false idea that we need always be reaching backward and working to re-obtain what once was, allow your body to showcase the beautiful signs that you were given yet another day to walk this earth.  another chance to pursue your passion and purpose...both of which are so much more important than how you look.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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to anyone that needs this reminder today: you are not your body.  your worth and well-being is not dependent on your appearance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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tweaked my slow cooker turkey, bean & veggie chili tweaked my slow cooker turkey, bean & veggie chili this past week to make it meatless and it was 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here’s how I did it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 red onion, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 cup diced bell peppers (I used a mixture)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tablespoons tomato paste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 (28-oz.) can diced tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 15-oz. can black beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1  15-oz. can kidney beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 1/2 cups veggie broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 teaspoons chili powder (+/- as desired)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon ground cumin⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon dried oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1-2 sweet potatoes, peeled & cut into 2 inch cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Salt & pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2-4 tbsp. olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups cooked quinoa⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
place everything but the quinoa into a slow cooker & place on HIGH for 4 hours.  Stir in cooked quinoa & add additional salt / pepper / spices to taste.  top with your favorite toppings (I love cheese, avocado, yogurt & hot sauce).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
this chili is great right away (even better after a day to marinate in the fridge) and is an easy make-ahead meal you can enjoy all week!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#caitsplatefood #caitsplate #chilirecipe #vegetarianrecipe #vegetrianmeal #vegetarianmealprep #slowcooker #slowercookermeals #crockpotrecipes
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for me it was definitely the "don't eat after 6pm" rule 🤔
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hunger and digestion are not run by the clock.  there are so many factors that can go into why we feel hungry from one moment to the next, and that feeling of hunger is always valid and should be honored, regardless of the time of day.
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similarly, there are no 'right' or 'wrong' times to eat a meal.  breakfast, lunch and dinner are not bound to specific windows of time.  each can be eaten whenever you & your body deem it appropriate.
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hope this reaches anyone who might need these reminders today ❤️
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#caitsplatenutrition #caitsplate #antidietdietitian #mindsetmatters #allfoodsfit #edwarriors #rdchat #dietitiansofinstagram #healthateverysize #dietculturedropout #nondietdietitian #antidietculture #antidietrevolution #intuitiveeatingjourney
these greek spinach & feta turkey meatballs make f these greek spinach & feta turkey meatballs make for a super simple weeknight meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm partial to serving them over some couscous or quinoa, slathering them in tzatziki sauce then adding some fresh cucumbers, red onions, tomatoes & pita bread.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
but you can really serve them up in whatever way you like best!  done in 35 minutes and makes enough to eat for several meals 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
grab the recipe on @caitsplate (link in bio): https://caitsplate.com/greek-spinach-feta-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #dinnerrecipes #dinnerathome #easydinner #easymeals #thefeedfeed #f52community #huffposttaste #recipeideas
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let's reframe the fear mongering language around weight gain during this pandemic as a sign of privilege.  having enough, at a time where so many have lost so much, should be looked at as nothing but a positive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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our bodies are meant to shift and change with different seasons of life.  using food as one way to cope with hard emotions is completely common and part of a peaceful relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we are in unprecedented times.  seeking self-comfort and care in whatever way works for you is OKAY.  having gained weight during this pandemic is OKAY and not something you need to be jumping to 'fix' or 'correct.' and most importantly, it's okay to reframe comfort eating to something you can be grateful for, a coping skill you have the privilege and opportunity to enjoy, rather than berating yourself for it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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sending everyone a great big virtual hug today 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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another favorite from the archives!⠀⠀⠀⠀⠀ another favorite from the archives!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
this veggie sushi grain bowl takes all your favorite flavors from a veggie sushi roll and deconstructs it into an easy lunch.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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finished off with an Asian ginger vinaigrette, it will definitely be a meal you make time and time again.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here’s what you need: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
for the grain bowl:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups cooked rice⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 cup steamed shelled edamame⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups carrots, peeled & cut into ribbons (you can also shredded or thinly slice them)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 cup cucumbers, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 avocado, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Optional: black sesame seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀
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for the dressing (recipe from all recipes):⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tablespoons fresh ginger root, peeled & minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3/4 cup olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/3 cup soy sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 tablespoons honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/3 cup rice vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/4 cup water⠀⠀⠀⠀⠀⠀⠀⠀⠀
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full recipe details on @caitsplate (link in profile): https://caitsplate.com/veggie-sushi-grain-bowl/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #vegetarianrecipe #vegetarianeats #vegetarianlunch #huffposttaste #thefeedfeed #f52community #lunchtoday

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