Farro White Bean Cups

Farro White Bean Cups

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From: Diabetic Living Magazine

This tasty grain and bean dish is vegan friendly!

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 (15 ounce) can cannellini beans (white kidney beans), rinsed and drained
  • 1 cup packaged, precooked plain farro, such as Archer Farms Brand, or packaged cooked whole grain brown rice
  • ½ cup carrot cut into matchstick-size strips
  • ¼ cup coarsely chopped salted dry-roasted pistachio nuts
  • 3 tablespoons oil-pack dried tomatoes, drained and chopped
  • 3 tablespoons chopped red onion
  • 1 avocado, halved, seeded and peeled
  • 2 tablespoons lime juice
  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • ¼ teaspoon dried Italian seasoning, crushed
  • 8 large butterhead (Boston or Bibb) lettuce leaves or 4 small sweet red peppers, halved lengthwise and seeded

Preparation

  • Prep

  • Ready In

  1. In a medium bowl, combine cannellini beans, farro, carrot, pistachio nuts, tomatoes and onion. Cube the avocado and toss with the lime juice. Add the avocado to the bean mixture; toss gently.
  2. In a small bowl, whisk together oil, garlic, salt and Italian seasoning. Drizzle over bean mixture. Toss gently to combine.
  3. Spoon about ½ cup of the bean mixture onto each lettuce leaf or spoon mixture into sweet pepper halves.

Nutrition information

  • Serving size: 1 cup bean mixture and 2 lettuce leaves
  • Per serving: 277 calories; 11 g fat(1 g sat); 10 g fiber; 36 g carbohydrates; 10 g protein; 51 mcg folate; 0 mg cholesterol; 2 g sugars; 3,185 IU vitamin A; 13 mg vitamin C; 101 mg calcium; 3 mg iron; 463 mg sodium; 435 mg potassium
  • Nutrition Bonus: Vitamin A (64% daily value), Vitamin C (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 vegetables, 2 starch, 1 lean protein, 1½ fat

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