Farro and White Beans with Lemon Sauteed Spinach and Caramelized Onions

This healthy dinner recipe is packed with hearty farro, sweet caramelized onions, and tangy lemon-sauteed spinach. Three layers of wholesome and vegan ingredients that will fill you up and satisfy your tastebuds. Add this healthy dinner to your meal plan for the week.

Prep Time15

Cook Time30

Total Time45

Course: dinner

Cuisine: American

Servings: servings

Calories: 497kcal

Author: Michelle Kadera at The Happy and Wholesome Mommy

Equipment

1 saucepan to cook the farro in
1 large saute pan to cook the spinach and onions in

Ingredients

For the farro:

1½ cups dry farro
4 cups vegetable stock
zest from one lemon
juice from 1/2 a lemon
¼ cup minced parsley
a pinch of red pepper flakes
Salt and pepper to taste
1 (15.5oz) can of Great Northern Beans, rinsed and drained

For the caramelized onions:

2 large white or yellow onions, sliced and then halved
2 tablespoons vegan butter
3 tablespoons balsamic vinegar
Salt and pepper to taste

For the sauteed spinach

1 (6oz) bag of baby spinach
3 garlic cloves, minced
2 tablespoons lemon juice
Salt and pepper to taste

Instructions

Cook the dry farro according to package instructions in a saucepan over the stove. I recommend using vegetable broth instead of water.
Once it is done cooking and the excess water is removed, take the pan off of the heat. Mix in zest from one lemon, lemon juice from 1/2 a lemon, 1/4 cup minced parsley, a pinch of red pepper flakes, and salt and pepper to taste. Stir and then add in the rinsed and drained white beans. Give it another stir and set it aside with a lid.
Preheat the saute pan over medium heat. Add the vegan butter and allow it to melt. Then, add the sliced onion to the pan. Stir until the onions are all evenly coated with butter. Allow them to slowly cook for about 5 minutes, stirring every minute. If they look like they are burning, turn the heat down. The key is to allow them to slowly cook.
After 5 minutes, add the balsamic vinegar, salt, and pepper. Give it a stir and allow it to cook for another 5 minutes or until the onions look golden brown and caramelized. Carefully transfer the caramelized onions to a small bowl and set them aside.
Using the same pan, preheat the pan over medium heat. Add avocado oil and 1/2 the bag of spinach. Stir often. Keep adding handfuls of spinach until the bag is empty. (That's because there may not be enough room in the pan).
Once the spinach looks soft and close to being done, add the minced garlic, 2 tablespoons of lemon juice, a pinch of salt, and pepper to taste. Continue cooking for about another minute or so. Remove the pan from the heat.
It's time to assemble the bowls. Start with a few large scoops of the farro and bean mixture as the base. Next, add some sauteed spinach and last the caramelized onion.
You should be able to split each of these into 1/4 to make 4 bowls. Optionally, top with hot sauce, avocado, fresh herbs, pine nuts, sun-dried tomatoes, nutritional yeast, or vegan parmesan cheese. Enjoy!

Notes

To get the best caramelized onions and if you have extra time, you'll want to cook them slowly on low-medium heat. Cooking time will depend on how slowly you cook them.

Chickpeas would work as an alternative to Great Northern Beans.

I highly recommend using vegetable stock when cooking the farro.

Keep in mind, that the spinach will decrease in size by a lot.

Nutrition