Savory Spinach Tomato Farina

Savory Spinach Tomato Farina is designed as a practical, plant-forward breakfast with no butter, dairy cream, cheese, meat, eggs, or added oil. It uses fruit, vegetables, beans, seeds, herbs, and spices to build flavor around the grain.

Savory Spinach Tomato Farina

Recipe at a glance

• Prep: 8 minutes
• Cook: 10 minutes
• Total: 18 minutes
• Yield: 2 servings

Ingredients

½×1×2×3×4×5×6×7×8×9×10×

ⓘ Original recipe (1×) yields 4 servings

• 1/2 cup (50 g) dry farina (semolina cereal)
• 2 cups (480 ml) low-sodium vegetable broth
• 2 cups (60 g) baby spinach, packed
• 1 cup (150 g) cherry tomatoes, halved
• 1 tablespoon nutritional yeast (optional)
• 1/2 teaspoon garlic powder
• Freshly ground black pepper and 1 teaspoon lemon juice, or to taste

Heart-health recipe tip

This bowl keeps saturated fat low by using low-sodium broth, tomatoes, lemon, and nutritional yeast for savory flavor without butter or cheese. As a result, this recipe earns a 5 of 5 heart rating on The Nutrient's scale because it is fully plant-forward and contains no dairy, eggs, or added cooking oil.

If you or guests choose to add butter, cheese, eggs, or oil, try these plant-forward swaps instead: replace butter or cheese with 2 tablespoons mashed white beans plus 1 teaspoon nutritional yeast for creaminess and a cheesy note; replace an egg with 1/4 cup soft silken tofu, mashed; and skip oil by using extra broth to cook aromatics.

Instructions

1. First, bring the broth to a gentle boil in a small saucepan over medium heat.
2. Next, slowly whisk in the farina. Whisk continuously so lumps do not form.
3. Reduce heat to low. Cook, stirring frequently, until smooth and thickened, about 3–5 minutes depending on the brand of farina.
4. Meanwhile, fold in the spinach, tomatoes, garlic powder, and nutritional yeast. Stir and cook 1–2 minutes, just until the spinach wilts.
5. Finally, season with black pepper and a squeeze of lemon. Taste and adjust lemon or salt as needed.

Why this recipe works

This preparation turns farina into a savory breakfast bowl with vegetables built in. Spinach and tomatoes add volume, color, and nutrients while keeping saturated fat low. In addition, nutritional yeast adds an umami, cheesy note without dairy.

Variations

• Adjust thickness with additional hot water or unsweetened plant milk if you prefer a creamier bowl.
• Use fresh or frozen produce according to season; frozen spinach can be added directly, however thaw and drain excess water if very wet.
• For more fiber and protein, stir in 1/2 cup canned garbanzo beans (drained and rinsed) or 2 tablespoons ground flaxseed after cooking.
• If you want more savory depth, sauté 1/4 cup diced onion in a few tablespoons of broth first, then proceed; for an oil-free option, use broth instead of oil.
• Keep sweeteners optional and taste the finished bowl first before adding any sweet element.

Save Time

• Keep the frozen ingredients frozen until needed so there is no extra chopping or thawing.

Storage and reheating

Refrigerate leftovers in a covered container for up to 4 days. Reheat gently on the stove over low heat or in the microwave with a splash of water or broth, stirring until smooth. Add fresh herbs or a squeeze of lemon after reheating.

Nutrition Facts

Estimated nutrition per serving

Estimated per serving: About 180 calories, 7 g protein, 35 g carbohydrate, 4 g fiber, 1 g fat, and 260 mg sodium. Values vary by brand and substitutions. For example, adding canned garbanzo beans will increase protein and calories.

More farina recipes

1. Berry Flax Farina Breakfast Bowl
2. Apple Cinnamon Farina with Raisins
3. Pear Ginger Farina with Chia
4. Pumpkin Spice Farina with Banana

Explore the heart-conscious breakfast grain series

• Oatmeal and Heart Health
• Farina and Heart Health
• Grits and Heart Health
• 10 Things That Make a Breakfast Heart-Healthy

Find more simple, savory breakfast bowls and plant-forward recipes at The Nutrient.

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