During the blustery winter months, it’s always nice to serve salads with a warming element. Here, oven-roasted plant-based meatballs, tender farro, and oh-so-sweet sautéed tomatoes give this meal in a bowl star power. It’s a family meal that’s healthy, colourful, and satisfying. Instead of farro, you can use your favourite cooked grain, such as quinoa. Or leave the whole grains out altogether and serve with toasted pita bread. It’s also possible to make meatballs with ground beef, pork, or chicken.
Raise a toast
To add more flavour to your salad grains, you can toast them first. Simply heat 2 tsp (10 mL) oil in heavy-bottomed saucepan and add farro grains. Heat, stirring a few times, until grains darken a few shades and smell a bit like toasted nuts.
Mediterranean Meatball and Farro Bowls with Smoky Hummus Sauce
Ingredients
- 1 cup (250 mL) farro
- 1 lb (450 g) plant-based ground “meat”
- 2 tsp (10 mL) Italian seasoning
- 1 tsp (5 mL) cumin powder
- 1/2 tsp (2 mL) black pepper
- 2 Tbsp + 2 tsp (30 mL + 10 mL) extra-virgin olive oil, divided
- 2 cups (500 mL) halved cherry or grape tomatoes
- 2 garlic cloves, peeled and chopped, divided
- 1/2 cup (125 mL) hummus
- 1 tsp (15 mL) smoked paprika
- 1 Tbsp (15 mL) fresh lemon juice
- 8 cups (2 L) baby spinach
- 2 cups (500 mL) sliced cucumber
- 1/2 cup (125 mL) crumbled feta cheese
- 1/4 cup (60 mL) sliced kalamata olives
- 1/2 cup (125 mL) parsley
Nutrition
Per serving:
- calories502
- protein28 g
- total fat18 g
- sat. fat5 g
- total carbohydrates56 g
- sugars5 g
- fibre17 g
- sodium614 mg
Directions
01
In saucepan, place farro, 3 cups (750 mL) water, and a couple of pinches of salt. Bring to a boil, reduce heat to medium-low, and simmer, covered, until grains are tender, about 15 minutes. Drain any excess water.
02
Preheat oven to 375 F (190 C).
03
In large bowl, gently mix together ground “meat,” Italian seasoning, cumin, and black pepper. Form into golf ball-sized meatballs and place on rimmed baking sheet lined with parchment paper. Bake in preheated oven for 25 minutes.
04
In skillet over medium heat, add 2 tsp (10 mL) olive oil. Add tomatoes and half the garlic and heat until tomatoes have softened and are beginning to break down, about 7 minutes.
05
In small bowl, whisk together hummus, 2 Tbsp (30 mL) olive oil, remaining garlic, paprika, and lemon juice.
06
Divide spinach among 4 serving bowls and top with farro, cucumber, tomatoes, and meatballs. Scatter on feta, olives, and parsley. Drizzle on hummus dressing.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
