{"id":16695,"date":"2025-09-15T12:41:34","date_gmt":"2025-09-15T12:41:34","guid":{"rendered":"https:\/\/robertrosebooks.com\/?p=16695"},"modified":"2025-09-15T12:41:34","modified_gmt":"2025-09-15T12:41:34","slug":"easy-high-fiber-meal-brussels-sprouts-kale-and-farro-bowls","status":"publish","type":"post","link":"https:\/\/robertrosebooks.com\/can\/easy-high-fiber-meal-brussels-sprouts-kale-and-farro-bowls\/","title":{"rendered":"Easy High-Fiber Meal: Brussels Sprouts, Kale and Farro Bowls"},"content":{"rendered":"[vc_row type=&#8221;full_width_content&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; equal_height=&#8221;yes&#8221; content_placement=&#8221;middle&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;center&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overlay_strength=&#8221;0.3&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_spacing=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; background_image=&#8221;16696&#8243; background_image_position=&#8221;center center&#8221; background_image_loading=&#8221;default&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/2&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][divider line_type=&#8221;No Line&#8221; custom_height=&#8221;600&#8243;][\/vc_column][vc_column column_padding=&#8221;padding-8-percent&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_spacing=&#8221;default&#8221; background_color=&#8221;#f9f9f9&#8243; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/2&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_custom_heading text=&#8221;Brussels Sprouts, Kale and Farro Bowls&#8221; font_container=&#8221;tag:h2|font_size:72|text_align:center|line_height:72px&#8221; use_theme_fonts=&#8221;yes&#8221;][divider line_type=&#8221;No Line&#8221; custom_height=&#8221;40&#8243;][vc_column_text]\n<p data-start=\"145\" data-end=\"451\">If you\u2019ve been looking for a simple way to boost your fiber intake, this <strong data-start=\"218\" data-end=\"259\">Brussels Sprouts, Kale and Farro Bowl<\/strong> is the perfect place to start. Packed with nutrient-dense greens and hearty whole grains, it\u2019s a satisfying, plant-forward dish that supports digestion, steady energy, and overall wellness.<\/p>\n<p data-start=\"453\" data-end=\"832\">The recipe comes from <a href=\"https:\/\/robertrosebooks.com\/catalogue\/up-your-veggies\/\"><em data-start=\"475\" data-end=\"492\">Up Your Veggies<\/em><\/a> by bestselling author and nutrition expert <a href=\"https:\/\/robertrosebooks.com\/authors\/toby-amidor\/\"><strong data-start=\"536\" data-end=\"551\">Toby Amidor<\/strong><\/a>, a cookbook designed to help you eat more vegetables without breaking the bank or overhauling your lifestyle.<\/p>\n<p data-start=\"453\" data-end=\"832\">This bowl highlights the magic of pairing high-fiber ingredients like Brussels sprouts, kale, and farro, giving you a meal that\u2019s as filling as it is flavorful.<\/p>\n<p data-start=\"453\" data-end=\"832\"><strong>MAKES 4 SERVINGS<\/strong><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; scene_position=&#8221;center&#8221; top_padding=&#8221;6%&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overlay_strength=&#8221;0.3&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_spacing=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_row_inner column_margin=&#8221;50px&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; top_padding=&#8221;15px&#8221; text_align=&#8221;left&#8221;][vc_column_inner column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_spacing=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/3&#8243; tablet_width_inherit=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_custom_heading text=&#8221;Ingredients&#8221; font_container=&#8221;tag:h3|font_size:36|text_align:left|color:%23333333&#8243; use_theme_fonts=&#8221;yes&#8221;][divider line_type=&#8221;Full Width Line&#8221; line_thickness=&#8221;1&#8243; divider_color=&#8221;accent-color&#8221; custom_height=&#8221;30&#8243;][divider line_type=&#8221;No Line&#8221; custom_height=&#8221;10&#8243;][vc_column_text]Rimmed baking sheet lined with parchment paper or a silicone mat<\/p>\n<ul>\n<li>1 cup (250 mL) farro<\/li>\n<li>2 cups (500 mL) water<\/li>\n<li>1 cup (250 mL) low-sodium vegetable broth<\/li>\n<li>1 lb (500 g) Brussels sprouts, halved<\/li>\n<li>1 lb (500 g) butternut squash, cubed<\/li>\n<li>3 tbsp (45 mL) olive oil, divided<\/li>\n<li>2 tbsp (30 mL) liquid honey<\/li>\n<li>1\u20444 tsp + 1\u20448 tsp (1.5 mL) salt, divided<\/li>\n<li>6 cups (1.5 L) chopped kale<\/li>\n<li>2 medium carrots, shredded<\/li>\n<li>1\u20448 tsp (0.5 mL) ground black pepper<\/li>\n<li>1\u20444 cup (60 mL) chopped walnuts<\/li>\n<li>1\u20444 cup (60 mL) crumbled goat cheese<\/li>\n<\/ul>\n[\/vc_column_text][divider line_type=&#8221;No Line&#8221; custom_height=&#8221;50&#8243;][vc_custom_heading text=&#8221;As seen in&#8221; font_container=&#8221;tag:h3|font_size:36|text_align:left|color:%23333333&#8243; use_theme_fonts=&#8221;yes&#8221;][divider line_type=&#8221;Full Width Line&#8221; line_thickness=&#8221;1&#8243; divider_color=&#8221;accent-color&#8221; custom_height=&#8221;30&#8243;][divider line_type=&#8221;No Line&#8221; custom_height=&#8221;10&#8243;][image_with_animation image_url=&#8221;16697&#8243; animation=&#8221;Fade In&#8221; hover_animation=&#8221;none&#8221; alignment=&#8221;&#8221; border_radius=&#8221;none&#8221; box_shadow=&#8221;none&#8221; image_loading=&#8221;default&#8221; max_width=&#8221;100%&#8221; max_width_mobile=&#8221;default&#8221; margin_top=&#8221;20px&#8221; img_link=&#8221;https:\/\/robertrosebooks.com\/catalogue\/up-your-veggies\/&#8221;][\/vc_column_inner][vc_column_inner column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_spacing=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;2\/3&#8243; tablet_width_inherit=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_custom_heading text=&#8221;Instructions&#8221; font_container=&#8221;tag:h3|font_size:36|text_align:left|color:%23333333&#8243; use_theme_fonts=&#8221;yes&#8221;][divider line_type=&#8221;Full Width Line&#8221; line_thickness=&#8221;1&#8243; divider_color=&#8221;accent-color&#8221; custom_height=&#8221;30&#8243;][vc_column_text][\/vc_column_text][vc_column_text]Preheat the oven to 425\u00b0F (220\u00b0C).<\/p>\n<ol>\n<li>In a medium saucepan, combine the farro, water and vegetable broth; bring to a boil over high heat. Reduce heat to medium-low, cover and simmer until the farro is cooked through, about 30 minutes. Fluff with a fork and set aside to cool slightly.<\/li>\n<li>In a large bowl, combine the Brussels sprouts, squash, 2 tbsp (30 mL) olive oil, honey and 1\u20444 tsp (1 mL) salt. Spread the mixture on the prepared baking sheet in a single layer.<\/li>\n<li>Place the baking sheet in the preheated oven and roast the vegetables, turning halfway through, until they begin to brown, about 25 minutes. Remove the baking sheet from the oven and set aside to cool slightly, about 5 minutes.<\/li>\n<li>In a large skillet, heat the remaining 1 tbsp (15 mL) olive oil over medium heat until shimmering. Add the kale, carrots, pepper and remaining 1\u20448 tsp (0.5 mL) salt; cook until the kale has wilted and carrots have softened, about 3 minutes.<\/li>\n<li>In each of 4 bowls, arrange 1\u20442 cup (125 mL) cooked farro and 11\u20442 cups (375 mL) roasted vegetable mixture side by side. Top with about 1\u20442 cup (125 mL) carrot-kale mixture. Sprinkle with 1 tbsp (15 mL) each of the walnuts and goat cheese. Serve warm.<\/li>\n<\/ol>\n<p><strong>Nutrition Information (per serving)<\/strong><\/p>\n<p>Calories: 468 \u2022 Total Fat: 19 g \u2022 Saturated Fat: 3 g Protein: 16 g \u2022 Total Carbohydrates: 66 g \u2022 Fiber: 14 g Sugars: 14 g \u2022 Sodium: 397 mg \u2022 Cholesterol: 4 mg[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overlay_strength=&#8221;0.3&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_spacing=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]Photography Credit: \u00a9 2023 Ashley Lima[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;full_width_content&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; equal_height=&#8221;yes&#8221; content_placement=&#8221;middle&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;center&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overlay_strength=&#8221;0.3&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_spacing=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; background_image=&#8221;16696&#8243; background_image_position=&#8221;center center&#8221; background_image_loading=&#8221;default&#8221;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":16696,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[235,75,255],"tags":[420,414,301,254,419,417,415,418],"class_list":{"0":"post-16695","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-community","9":"category-recipe","10":"tag-bowls","11":"tag-fiber","12":"tag-healthy","13":"tag-recipe","14":"tag-salads","15":"tag-toby-amidor","16":"tag-up-your-veggies","17":"tag-veggies"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - 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