Discovering Farro and a Whole Grain Bowl Recipe
What is Farro?
Farro is a delicious whole grain with a satisfying consistency and great nutritional benefits including protein, fiber, iron, B vitamins and more. Although mainly associated with Italian dishes, farro originated thousands of years ago and was consumed throughout the fertile crescent. Because it is a form of wheat, note that farro is not gluten free.
You can use farro in dishes for breakfast, lunch, and dinner. Read on for some recipes ideas!
What does farro taste like and how is it used?
Farro could be compared to a denser, nuttier form of rice. Farro is chewier than most whole grains, which makes it filling and a good alternative for texture. Farro can be eaten by itself (although like rice, it’s usually better with some additional ingredients for flavor) or as part of other recipes and bowls.
>>> 5 essential whole grains to include in your diet
Try Farro:
Solo as a standalone side dish
In soups
In salads
As a whole grain bowl
Mixed with fresh, sauteed, or roasted vegetables
How do you cook farro?
You should be able to find farro in the whole grain section of most major grocery stores. It will typically be found around the rice, quinoa, couscous, and other whole grains.
Pay attention to package directions when cooking farro. Most stores will sell a semipearled variety which is ready to cook, but it’s possible to pick up farro that is unprocessed and requires soaking overnight.
Like rice, you can match water to grain ratios and cook up all the liquid, fluffing up the grain at the end. You can also cook farro like pasta in a larger batch of water, then drain when cooking time is complete.
Whatever method you use . . . taste test for doneness!
Below is a recipe for a Mediterranean Whole Grain Bowl, but you can truly put in whatever toppings appeal to you. Consider a combination of roasted, fresh, and sauteed veggies topped with some protein (use beans and nuts for plant-based) and garnish for flavor.
BYOB (Build Your Own Bowl)
Select from the following ingredients (or experiment with your own).
Roasted Vegetables:
Bell Pepper
Broccoli
Brussels Sprouts
Cauliflower
Eggplant
Onions or Garlic
Squash
Sweet Potatoes
Zucchini
Sauteed or Fresh Vegetables:
Mushrooms
Kale
Spinach
Tomatoes
(Any of the vegetables under roasted)
Garnish + Extras
Artichokes
Almonds
Pine Nuts
Chickpeas
White Beans
Fresh Lemon
Olives or Olive Oil
Parsley
Scallions
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Farro Mediterranean Whole Grain Bowl Recipe
(from the Daniel Fast Journey book)
Serves 2
•1 cup farro, cooked
•1⁄2 zucchini, sliced in half then cut into even sticks •1 red bell pepper, sliced into strips
•1⁄2 cup chickpeas, drained and rinsed
•1 cup fresh spinach
•1⁄2 cup fresh tomatoes, chopped
•1⁄4 cup Kalamata olives, pitted
•2 tbs. fresh parsley
•Fresh lemon
•Olive oil
1. Preheat oven to 400 degrees.
2. Drizzle zucchini and bell pepper with olive oil and place on a baking sheet. Roast for 20 minutes or until done. Remove from oven and cool slightly.
3. Divide farro, zucchini, peppers, and all other ingredients between two bowls.
4. Finish with fresh parsley and lemon.
Pin just the recipe from this post >>> Mediterranean Farro Whole Grain Bowl
