Creamy Pumpkin Butter Bean Farro Bowl with Roasted Broccoli

🍲 Creamy Pumpkin Butter Bean Farro Bowl with Roasted Broccoli A cozy Mediterranean-inspired high-protein bowl made with creamy pumpkin butter bean sauce, served over nutty farro and topped with crispy roasted broccoli. This wholesome plant-based meal is packed with fiber, plant protein, and warming spices like smoked paprika and garlic. Perfect for meal prep, healthy comfort food, or a nourishing weeknight dinner. ✨ High protein vegetarian ✨ Mediterranean style ✨ Meal prep friendly ✨ Rich in fiber & nutrients ✨ Naturally creamy (no cream needed) #healthyrecipes #mediterraneanfood #highproteinvegetarian #mealprepideas #plantbasedmeals #wholesomefood #easyrecipes

MAINS

6/10/20261 min read

Ingredients

For the roasted broccoli

  • 1 large broccoli head, cut into florets

  • 1 tbsp olive oil

  • 1 tsp paprika

  • 1/2 tsp garlic powder

  • Salt & pepper

  • Optional: chili flakes

For the pumpkin butter bean sauce

  • 350–400 g pumpkin, peeled and cubed

  • 1 can butter beans or white beans (drained & rinsed)

  • 2 cloves garlic

  • 1 small onion

  • 1 tbsp olive oil

  • 1/2 can diced tomatoes (about 200 g)

  • 2–3 tbsp cottage cheese or Greek yogurt

  • 1 tsp smoked paprika

  • 1 tsp oregano or Italian herbs

  • Salt & pepper

  • Optional: pinch chili flakes

  • Optional: squeeze of lemon juice

Side option:

  • Ferror

  • Pasta

Nutrition

  • Calories: ~1,350–1,500 kcal

  • Protein: ~55–65 g

  • Carbs: ~200–230 g

  • Fat: ~35–45 g

  • Fiber: ~35–45 g

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Instructions

  1. 1. Roast the broccoli

    Preheat oven to 220°C.

    1. Put broccoli florets on a tray.

    2. Toss with:

      • olive oil

      • paprika

      • garlic powder

      • salt & pepper

    3. Roast for about 20–25 minutes until crispy on the edges.

    Tip: Don’t overcrowd the tray — that helps it caramelize instead of steam.

    2. Cook the pumpkin

    1. Add pumpkin cubes to a pot with a splash of water.

    2. Cover and cook for about 10–12 minutes until soft.

    OR:
    Roast the pumpkin alongside the broccoli for deeper flavor.

    3. Build the sauce base

    In a pan:

    1. Heat 1 tbsp olive oil.

    2. Cook chopped onion for 3–4 minutes.

    3. Add garlic and cook another minute.

    4. Add:

      • smoked paprika

      • oregano

      • chili flakes (optional)

    Cook spices briefly so they become fragrant.

    4. Add tomatoes and beans

    1. Add diced tomatoes.

    2. Simmer for about 5 minutes.

    3. Add drained butter beans/white beans.

    Cook another 2–3 minutes.

    5. Blend into a creamy sauce

    Add to a blender:

    • cooked pumpkin

    • tomato-bean mixture

    • cottage cheese or yogurt

    Blend until creamy.

    If too thick:

    • add water or pasta water gradually.

    Taste and adjust:

    • salt

    • pepper

    • lemon juice

    6. Combine everything
    If using pasta:

    1. Cook pasta separately.

    2. Mix pasta into the sauce.

    3. Add a splash of pasta water if needed.

    If using potatoes/rice:

    Serve sauce over them.

    7. Finish the dish

    Top with:

    • roasted broccoli

    • feta or parmesan

    • parsley

    • chili flakes

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