Roasted Root Veggie & Farro Bowl w/ Creamy Garlic Drizzle

This vibrant grain bowl brings together fiber-rich farro, deeply colorful roasted root vegetables, and a creamy garlic drizzle for a nourishing, satisfying meal. The farro provides steady energy along with gut-supportive fiber that helps regulate blood sugar and support a healthy microbiome - an important foundation for immune function. The mix of carrots, beets, and sweet potato delivers a spectrum of protective phytonutrients, including beta-carotene, betalains, and polyphenols, compounds associated with reduced inflammation and cellular protection. Roasted garlic and warm spices like ginger, cinnamon, allspice and cloves add both flavor and bioactive plant compounds that support antioxidant defenses.

Just as powerful as its nutrition is this bowl’s versatility - enjoy it warm or chilled, swap in barley or quinoa for farro, vary the nuts or seeds for different textures and fats, or add roasted chickpeas or lentils for extra protein. Serve it as a hearty main, a make-ahead lunch, or a colorful side dish. This is a flexible, flavor-forward recipe designed to meet you where you are while supporting long-term health and nourishment.

Roasted Root Veggie & Farro Bowl w/ Creamy Garlic Drizzle

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 6 servings
Serving Size: ~2 cups

Ingredients

• 1 cup uncooked farro, pearled barley, or quinoa

• 2 carrots, peeled and chopped

• 2 beets, peeled and chopped

• 1 sweet potato, peeled and chopped

• 2 Tablespoons extra-virgin olive oil

• 2 cloves garlic

• ½ cup raw cashews

• ¼ cup warm water

• 1 teaspoon lemon juice

• Pinch of salt

• ½ cup sunflower seeds

Melanya's Warm & Cozy Spice Blend: 

• 2 teaspoons dry mustard

• 1 teaspoon ground allspice

• ½ teaspoon ground coriander

• ½ teaspoon red pepper flakes

• ½ teaspoons ground cinnamon

• ½ teaspoon kosher or sea salt

• ¼ teaspoon fresh ground black pepper

• ¼ teaspoon ground ginger

• 1 bay leaf, crumbled

• Pinch of cloves

Utensils

• Medium saucepan with lid

• Cutting board

• Chef's knife

• Vegetable Peeler

• Baking sheet

• 2 small bowls

• Small blender or coffee grinder

Directions

1. In a medium saucepan, prepare the farro or pearled barley according to package directions.

2. While the farro is cooking, preheat the oven to 450°F and prep the vegetables - chopping them all to be the same sized pieces, ideally around half an inch in diameter.

3. Toss the chopped root vegetables onto the sheet pan and drizzle with olive oil.

4. In a separate small bowl, combine all the ingredients for Melanya’s Warm & Cozy Spice Blend and mix together.

5. Sprinkle this spice blend over the chopped root veggies and, using your hands, gently mix so that all the pieces are coated in the oil & the spice mixture.

6. Place the sheet pan in the preheated oven and set a timer to roast for 25 minutes.

7. The farro should be near finished cooking at this time; once it has absorbed all the water, remove from heat and allow it to cool for a bit while you prepare the garlic drizzle.

8. Next, place the garlic, cashews, water, lemon juice, and salt into a small food processor, blender or coffee grinder and puree until smooth and creamy.

9. In a serving bowl, layer the cooked farro as the base, with the roasted vegetables next, then top it all with a drizzle of the cashew cream and a sprinkle of sunflower seeds for added crunch. Enjoy!

Notes

• This recipe is just as good chilled as it is warm! Save the leftovers in the refrigerator to enjoy for lunch for up to 5 days.

• For extra protein, add in 1-2 cups of a plant-based protein such as roasted chickpeas, lentils or white beans.

• If you enjoy the flavors, you can mix up a bigger batch of Melanya’s Warm & Cozy Spice Blend and keep it on hand for other dishes!

• In a pinch, you can swap 3/4 cup full fat plain Greek yogurt for the cashew cream in this recipe.

• For a gluten-free version, quinoa is a lovely swap for the farro.

Nutrition Info (Per Serving)

355 calories – 14g fat – 2.2g sat fat – 48g carbohydrates –13g protein – 9g fiber – 260 mg sodium

Nutrient Highlights

• Farro or Barley: High in protein and packed with fiber to help promote healthy gut microbes to support a strong immune system and reduce inflammation.

• Carrots: Rich in beta-carotene and other carotenoids - antioxidants that help protect cells from oxidative damage and support immune function, associated with a lower risk of cancer.

• Beets: Provide nitrogen to support cardiovascular health and polyphenols, plant compounds with antioxidant and anti-inflammatory properties, that support liver detoxification pathways and may help reduce oxidative stress linked to cancer development.

• Sweet Potatoes: A good source of beta-carotene, vitamin C, and fiber which supports gut health and helps regulate inflammation and protect DNA from damage.

• Warming Spices: Aromatic spices such as ginger, cinnamon, coriander, cloves, and allspice are concentrated plant compounds rich in polyphenols that help combat chronic inflammation and oxidative stress.

• Garlic: Highly aromatic and a potent source of antioxidants and other compounds that provide cancer protective effects. Also supports a healthy digestive and immune system due to its antimicrobial and antiinflammatory properties.

• Cashews: Rich in heart-healthy monounsaturated fats, plant-based protein, and essential minerals like magnesium, copper, and zinc to support bone health, energy production, and immune function.

• Sunflower Seeds: Concentrated source of vitamin E, selenium, and healthy fats, nutrients that help protect cell membranes from oxidative damage. These compounds support immune health and may contribute to reduced cancer risk when included as part of a balanced diet.