Roasted Cauliflower Farro Bowls

January 17, 2022January 16, 2022 ~ SL

This roasted cauliflower farro bowl recipe makes 2 large or 3 medium bowls that are perfect for lunch.

Cooking farro

Farro is a whole grain that cooks like rice or quinoa. I find that even using the ratios recommended on the package, I always have to drain excess water once it is cooked. For this recipe, you will cook the farro and prepare the bowl, then reheat slightly before serving. If you can’t find farro at your local grocery store, you can use quinoa instead. I usually find farro at Bulk Barn. The texture is a bit chewy, unlike a fluffy rice or quinoa.

Roasting cauliflower

Roasting the cauliflower adds a nice toasty flavor to your bowl. Simply cut it into florets, drizzle with olive oil and seasonings and roast at 425 F. for about 20 minutes. When I make this bowl, I usually alternate the seasonings from week to week. My favorite are lemon pepper and Jay’s Spice.

If you don’t want to use cauliflower, try broccoli or sweet potato.

Dressing the bowl

I like to use simple dressings for lunch bowls, so that I can assemble them quickly. This bowl uses a squeeze of half of a lemon, a drizzle of olive oil and a dollop of tahini. I assemble the bowls with the farro, cauliflower and dressing so that I can warm it up before eating. This allows the tahini to melt in to the bowl and create a creamy sauce. Then I prep some additional toppings to add just before serving.

Additional toppings

There is one topping that requires a little more effort, but is well worth it, and it’s crispy breadcrumbs. I was inspired to try this after having the Roasted Broccoli and Farro salad at Juneberry. The breadcrumbs add a pleasing crisp to the bowl. Simply melt some butter in a skillet, add the breadcrumbs and a pinch of garlic powder, and stir until the breadcrumbs are toasted. As for other toppings, I like fresh parsely, crumbled feta and salted pumpkin or sunflower seeds.

Serving this bowl

As I mentioned previously, I like to serve this bowl warm (not hot), then add in the feta, seeds, breadcrumbs and parsley just before serving. This achieves a combination of textures and fresh and warm flavors.

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Roasted Cauliflower & Farro Bowls

This is a hearty lunch that can be prepped ahead of time and assembled right before eating.

Course Main Course, Salad

Keyword cauliflower, farro, feta, lemon, roasted cauliflower, tahini

Prep Time 30 minutes

Cook Time 30 minutes

Total Time 30 minutes

Servings 2

Ingredients

1 cup farro, uncooked
1/2 head cauliflower, cut into florets
2 tbsp olive oil
1 tsp lemon pepper seasoning
1/2 cup feta cheese, divided
1/2 cup salted sunflower or pumpkin seeds, divided
1/2 cup fresh parsley, divided

Crispy breadcrumbs

2 Tbsp butter
1/2 cup breadcrumbs
1/4 tsp garlic powder

Dressing

2 lemons
1/2 cups olive oil, divided
4 Tbsp tahihi, divided

Instructions

Cook farro according to package directions. Make sure to drain out excess water.
While the farro is cooking, preheat the oven to 425F.
Chop cauliflower, drizzle with olive oil, sprinkle with lemon pepper and spread out on a sheet pan.
Roast caulflower for 20 minutes.
Split farro into two lunch-sized containers.
Place cooked cauliflower on top of the farro.
Add fresh parsley.
Squeeze one lemon over each portion and add 1/4 cup oil and 2 Tbsp tahini to each portion as well.

Crispy breadcrumbs

Melt 2 Tbsp butter in skillet and add the breadcrumbs and garlic powder.
Toss until breadcrumbs are toasted and crispy.
Set aside to cool.
Once cooled, divide into to small containers or jars.

Toppings

Fill four small jars or containers with crumbled feta and seeds.
To assemble the salad, warm the farro and cauliflower bowls for 2 minutes in the microwave.
Shake to spread the dressing around, then add feta, seeds and breadcrubms.

Recipe Notes

This recipe can also be made with quinoa instead of farro.

You can also use roasted sweet potato or broccoli instead of cauliflower.

Test Kitchen – Battered Cauliflower

August 21, 2021August 20, 2021 ~ SL

I’ve been on the hunt for a baked, crispy battered cauliflower. I tested out a few different batters to see which one would satisfy my requirements.

The criteria I wanted to fulfill was:

Baked
Stays crisp in a variety of sauces
Uses basic pantry ingredients

It turns out, all of the batters I tested turned out crispy but paired better with different sauces. I was inspired to try this test when I saw Half Baked Harvest’s recipe for Beer Battered Cauliflower Nuggets, which look amazing as well and I will definitely be trying. I had also purchased a bag of rice flour to use and hadn’t found enough uses for it, until now!

I seasoned all of the batters in the same way, with onion and garlic powders so that they will pair well with almost any sauce. Each recipe should be enough for one head of cauliflower. I love that these recipes use basic pantry ingredients. I ended up using lime flavored sparkling water because that is all we had, but I didn’t notice the lime flavor at all in the battered cauliflower.

Flour batter

1 cup all-purpose flour
1 cup sparkling water
1 tsp onion powder
1 tsp garlic powder
1 tsp baking powder
1/2 tsp salt
1 Tbsp canola oil

Flour batter results

The flour batter resulted in a thick all-around coating for the cauliflower. It had maximum coverage and was crispy, yet puffy, almost like a crispy pancake. This one would work best for a “wing” style cauliflower, with buffalo or BBQ sauce.

Rice flour batter

1 cup rice flour
2 cups sparkling water
1 tsp onion powder
1 tsp garlic powder
1 tsp baking powder
1/2 tsp salt
1 Tbsp canola oil

Rice flour batter results

The rice flour batter had a loud, hard crunch. It has great coverage, similar to the all-purpose flour battered cauliflower. It reminded me of tempura, except not as light and fluffy. I enjoyed this one with a light, soy dipping sauce.

Soy dipping sauce for rice flour battered cauliflower

1/4 cup soy sauce
1/2 tsp sesame oil
1/4 tsp ginger, chili, garlic paste (or more if you like it spicy)
1/2 tsp sugar (add more if you like a sweeter sauce)
1 Tbsp. rice vinegar

Cornstarch batter

2 cups cornstarch
1 cup sparkling water
1 tsp onion powder
1 tsp garlic powder
1 tsp baking powder
1/2 tsp salt
1 Tbsp canola oil

Cornstarch batter results

The cornstarch batter was light and dripped off of the cauliflower, pooling at the bottom. This resulted in a roasted cauliflower with a crunchy base. With that said, the coverage was minimal, so if you’re looking for a light batter with a bit of crunch, this one is for you. I enjoyed this one with a sweet and sticky sweet chili sauce.

Top row: Flour, middle row: rice flour, bottom row: cornstarch.

Baking the cauliflower

I baked all of the different batters at the same temperature (425 degrees F) for the same amount of time (20 minutes) and the crispiness was quite similar. I did not flip them, as I didn’t want any of the batter to crumble off if it wasn’t yet fully cooked. If you like your cauliflower soft, I would extend the cooking time to 25-30 minutes.

Meal prep tips for battered cauliflower

The reason I wanted to find a battered cauliflower that bakes well, is because baking is what I like to call a “hands-off” cooking method. Which means, while the cauliflower is baking, I can use my hands for prepping other meal components or completing other tasks while I wait.

If you were going to make this on a weeknight and wanted to prep the ingredients ahead of time, you could chop the cauliflower, and measure out the dry ingredients for the batter to speed things up.

If you’re making this as an appetizer and don’t use the whole head of cauliflower, you could add it to this mac and cheese, or these lunch bowls.

Chicken Caesar Salad

July 24, 2021July 22, 2021 ~ SL ~ Leave a comment

This post was written in a paid partnership with Manitoba Chicken Producers. As always, all opinions are my own and I only promote products and services that I use and love.

When dining out, you’re almost guaranteed to find a chicken Caesar salad on the menu. This classic is the perfect meal for lunch or dinner and is my personal favorite for easy meal planning, due to its versatility.

You can make this salad with mostly store-bought ingredients, or you can take it up a notch and make a more elaborate homemade version. Let’s take a look at all of the components.

Greens

Traditionally, Caesar salad is made with romaine lettuce. You can use a pre-washed bagged romaine from the grocery store, romaine hearts, romaine from your garden and even kale.

Serve torn lettuce, halved romaine hearts, or try grilling halved romaine hearts brushed with a bit of olive oil and seasoned with salt & pepper, like Manitoba Chicken Producers did here in this Grilled Chicken Caesar Salad recipe. I personally love grilling the lettuce because the smokiness from the grill adds another dimension of flavor. If it’s your first time grilling lettuce, watch this 60-Second video to see how it’s done.

Chicken

Use boneless skinless chicken breasts for your salad. You can take some shortcuts and meal prep the chicken for an easy meal. Here are a few different ways to prepare the chicken.

Pre-cook boneless skinless chicken breasts and slice them for quick and easy lunches or dinners
Season chicken breasts with lemon pepper
Crush croutons and use as a coating for a crispy baked chicken breast
Marinate chicken breasts in caesar vinaigrette
Use slow-cooked shredded chicken
Use frozen popcorn chicken or chicken fingers
Serve homemade Crispy Parmesan Chicken Strips on or with your Caesar salad

Toppings for your chicken Caesar salad

Typically, chicken Caesar salads are adorned with bacon bits and croutons, but you can up the ante by making your own croutons from a loaf of crusty bread or topping your salad with pancetta, prosciutto or capers.

Meal Prep Tips for Chicken Caesar Salad

If you’re making chicken Caesar salad for dinner, it’s never a bad idea to make an extra one for lunch the next day. I like to use mini mason jars (125 mL) to portion out the dressing. Alternatively, use large mason jars (1L) and do a salad in a jar, by layering the dressing, chicken, lettuce and bacon bits, then add the croutons just before serving. You could also use a tortilla, naan or pita to serve your chicken Caesar salad as a wrap.

Tearing the lettuce by hand versus cutting it with a knife will prevent it from browning and it will last about two days longer than it would if you cut it.

Finally, I’ve already mentioned ways to meal prep the chicken, but to elaborate on that, batch cooking several chicken breasts and freezing them, guarantees that you will have cooked chicken available for a quick meal anytime, even if it’s not Caesar salad. Use your cooked chicken in any of these recipes from manitobachicken.ca.