Cauliflower Chickpeas and Farro

3.9
(12)
9 Reviews
3 Photos

This deliciously different dish features tender vegetables, rich nutty farro, mild chickpeas that are flavored with garlic, chicken broth and a hint of orange. It's a good-for-you combination that's ready in just 30 minutes.

Submitted by Swanson
Published on August 10, 2015
3
Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
Servings:
6
Yield:
6 servings
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Ingredients

Original recipe (1X) yields 6 servings

  • ¼ cup sliced almonds

  • 1 tablespoon oil

  • 1 large onion, chopped

  • 1 clove garlic, minced

  • 1 tablespoon garam masala

  • 1 ½ cups Swanson® Chicken Broth

  • ½ cup farro, rinsed

  • 4 cups cauliflower florets

  • 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained

  • 1 teaspoon grated orange zest

  • 1 tablespoon chopped fresh parsley

Directions

  1. Toast the almonds in a 10-inch non-stick skillet over medium-high heat until lightly browned. Remove the almonds from the skillet and set aside.

  2. Heat the oil in the same skillet over medium-high heat. Add the onion, garlic and garam masala and cook for 2 minutes or until the onion is tender-crisp, stirring occasionally.

  3. Stir the broth and farro in the skillet and heat to a boil. Reduce the heat to medium and cook, covered, for 10 minutes. Stir the cauliflower and chickpeas in the skillet. Cover and cook for 5-10 minutes or until the farro is just tender and the cauliflower is tender-crisp.

  4. Stir in the orange zest and season to taste. Sprinkle with the toasted almonds and the parsley.

Nutrition Facts (per serving)

183 Calories
6g Fat
30g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 183
% Daily Value *
Total Fat 6g 7%
Saturated Fat 1g 4%
Cholesterol 1mg 0%
Sodium 404mg 18%
Total Carbohydrate 30g 11%
Dietary Fiber 5g 18%
Total Sugars 3g
Protein 7g 14%
Vitamin C 37mg 41%
Calcium 59mg 5%
Iron 2mg 10%
Potassium 431mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.