This Nourishing Farro and Mushroom Breakfast Bowl is here to make a case for why breakfast is often called “the most important meal of the day.” This bowl is packed with dietary fiber, healthy carbohydrates, fat, and protein to provide the sustenance and energy needed to fuel your daily activities. Studies have shown that eating a well-balanced meal at the beginning of the day is linked to several health benefits. These include enhanced cognitive function, improved appetite control and weight management, and sustained energy levels.
What makes these breakfast bowls so nourishing?
- Farro: A soft and chewy ancient grain that is high in protein, insoluble fiber, zinc, and magnesium.
- Sweet potato: High in fiber and rich in beta-carotene — the pigment responsible for giving sweet potatoes their orange/yellow color. The body converts beta-carotene into vitamin A, which plays a key role in vision and immune health.
- Mushrooms: Both shiitake and crimini mushrooms are featured in these bowls. Mushrooms are a leading source of selenium, which gives them antioxidant properties that help protect cells from damage and inflammation.
- Avocado: Contains heart-healthy monounsaturated fats, is high in fiber, and rich in nutrients such as potassium, vitamin K, and folate.
- Egg: Adding a soft-boiled or poached egg is a relatively easy and cost-effective way to consume protein and choline in the morning. Choline is an important component of cell membrane structure, and it helps maintain proper brain and nervous system function.
- Hemp seeds: Added for its nutty-like flavor and crunchy texture. Hemp seeds are rich in omega-3 and omega-6 fatty acids as well as plant-based protein.
Another reason to try these nourishing farro and mushroom breakfast bowls is that they are easy to meal prep in advance for the rest of the week. After you spend an initial 30-40 minutes preparing the main ingredients over the weekend, it takes less than 7 minutes to make a soft-boiled or poached egg and toss everything together in a bowl for breakfast during the week.
- For the bowls:
- 2 medium sweet potatoes, peeled if desired, chopped into 1” cubes
- 1½ cups (8.8 oz package) uncooked farro
- 2 cups (8 oz. package) raw shiitake mushrooms, sliced into ¼” pieces
- 2 cups (8 oz. package) whole cremini mushrooms, sliced into ¼” pieces
- 1 Tbsp extra virgin olive oil
- 1-2 medium avocados, diced
- 6 eggs, poached or soft-boiled
- 3 Tbsp hemp seeds
- For the miso dressing:
- 2 Tbsp extra virgin olive oil
- 1½ Tbsp rice wine vinegar
- 1 Tbsp white miso paste
- 1 Tbsp low-sodium soy sauce
- 1 tsp pure maple syrup
- ¼ tsp sesame oil
- 1 Tbsp water
- Preheat the oven to 415°F. Peel sweet potatoes (if desired) and cut into 1” cubes. Place chopped sweet potatoes onto a large baking sheet and roast in the oven for 20-25 minutes, until potatoes are lightly browned and fork-tender.
- While the sweet potatoes are roasting, prepare the farro, mushrooms, and miso dressing.
- For the farro: Bring uncooked farro and 4 cups of water to a boil in a medium saucepan.
- Cover and simmer over low-heat for about 10 minutes.
- Remove from heat and let sit for an additional 5 minutes. Drain excess water and set farro aside.
- For the mushrooms: On the stove top, pre-heat a large pan to medium-high heat with 1 Tbsp olive oil. While the pan is pre-heating, thoroughly wash and chop cremini and shiitake mushrooms.
- Add mushrooms to the pan and cook, stirring frequently, until water has released from mushrooms and evaporated. Continue to cook over high heat until mushrooms are golden brown (about 10-15 minutes total).
- For the miso dressing: Thoroughly whisk the olive oil, rice wine vinegar, miso, soy sauce, maple syrup, sesame oil, and water in a small bowl. Add to a sealed container and save for later.
- Alternative preparation method: add all ingredients to a sealed jar and shake vigorously to mix.
- Once sweet potatoes, mushrooms, and farro are done, divide into six portions. If eating immediately, top one bowl with ½ Tablespoon hemp seeds, ¼ of an avocado sliced or chopped, 1 poached or soft-boiled egg, and 1 Tablespoon of dressing.
- To reheat later in the week, microwave one portion of sweet potatoes, mushrooms, and farro before topping with hemp seeds, avocado, egg, and dressing.
For more savory breakfast ideas, check out these recipes:
- Gluten Free Egg and Mushroom Potato Pizza
- Breakfast Egg Muffins with Kale & Cheese
- Quick and Easy Breakfast Tacos with Eggs
- 5 Egg Breakfast Recipes in Under 5 Minutes
Kristen Stapleton, Dietetic Intern