This Week’s 3 Healthy Recipes: Farro

With more fiber than lots of other grains including quinoa, oatmeal and rice, farro is an often-neglected ancient superfood that should be on your menu. I keep seeing it on healthy Paris restaurant menus…and I had to try it out myself at home! One half cup nets you about 150 calories (same as oatmeal), 8g fiber, 8g protein and 10 percent of your daily iron. With a nutty flavor and chewy texture, it’s a great substitution in pretty much any recipe calling for rice. It makes a great hearty replacement for your morning oatmeal and is delish in soups/stews, on salads, and paired with fall-to-winter foods like squash.

Bring small bag of farro (i.e., ~2 cups dry) to a boil (portions per the label’s instructions) and cook for 15-20 minutes, until the grains are chewy but not too hard or soft. Then store them away to use all week!

Mexican-Style Vegetarian Farro Salad (~3 servings)
This savory recipe reminds me of home!

healthy farro salad recipe

  • Sauté 1/2 finely chopped onion and 1 garlic clove with olive oil
  • Mix with 1 can drained black beans, 1 small can drained corn, 1/2 c salsa, 1 tsp. cumin, and salt to taste
  • Add 3 cups precooked farro to a bowl, layer on bean mixture
  • Top with 1 sliced avocado, 1/2 cup chopped cilantro, 2 tbsp. fresh goat cheese, and a couple handfuls of sliced radishes

Breakfast Farro with Sautéed Apples (1 serving)

Swap for oatmeal for more texture and a savory taste.

farro with apples breakfast recipe

 

  • Pan-fry apple for 5 mins in olive oil
  • Mix with 1/2 cup reheated farro
  • Blend in 1 tsp cinnamon
  • Top with a sprinkle of pumpkin seeds and a couple spoonfuls whole milk plain Greek yogurt

Farro Salad with Delicata Squash and Apples (1 serving)

This squash-farro salad recipe for 2 is perfect for fall!

healthy farro squash salad recipe

 

  • Bake a sliced delicate squash, small red onion cut into wedges and 2 garlic cloves in their paper on one sheet, and 1 can chickpeas rinsed and drained and tossed with salt, pepper, olive oil on another sheet, at400F for 25-30 mins
  • Make sauce: mix ¼ cup tahini with 1 tbsp. apple cider vinegar, 1 tsp maple syrup and 3 tbsp warm water to make dressing
  • In large bowl, combine ½ tsp olive oil with 1 tbsp lemon juice; peel roasted garlic and smash in it, then massage into 6 leaves chopped kale
  • Stir in farro and a bit of tahini sauce
  • Add squash, onion & chickpeas plus 1 diced apple, a sprinkle of dried cranberries and a ¼ cup pumpkin seeds. Add salt/pepper to taste

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