Meatless Monday: Carrot and Mushroom Farro

Just so there are no doubts… I love farro! And my kids do too! It is very versatile and easy to use. Now you must be asking, what exactly is farro? Well, it’s an ancient wheat grain that was very popular in Eastern Europe and the Middle East. Over the years it has been overshadowed by other grains like quinoa and bulgur.

 

So why do I like farro so much? Well, you can treat it like you would rice or pasta but you have the added benefit of this awesome super grain. To give you an idea of what a punch farro packs, here are some nutrition tidbits. About 1/2 cup serving of uncooked farro provides:

  • 34g of carbohydrates
  • 7g fibre
  • 8g protein
  • 4mg niacin (good for metabolic health)
  • 60mg magnesium (prevents muscle cramps, helps with sleeping better and digestion)
  • 2mg iron (improves energy, prevents anaemia)
  • 2mg zinc (crucial for brain function)
  • 80mg calcium

Add some veggies to farro and you have a power packed meal. As an added bonus, although farro is a wheat grain, the gluten is considerably lower so it is easier to digest especially for those with gluten sensitivities.

 

When buying your farro, look for whole grain farro as opposed to pearled or semi-pearled since those have been more processed.

 

For this recipe, I used mushrooms and carrots but you can use any vegetable you have available.

 

Just cook the farro according to directions, leaving it slightly undercooked.

 

In medium pan, sauté onion and garlic over medium heat.

 

Then add farro with 1 3/4 cups unsalted vegetable stock.

 

Add grated carrots and chopped mushrooms as well as Italian seasonings. Stir to combine.

 

Bring to a boil and reduce to a simmer until all the liquid is absorbed. Add salt to taste and 1/2 tablespoon of butter for creaminess. Mix well. 

 

Serve hot as is or add some pasta sauce for additional flavour.

Ingredients

1 cup farro

1 3/4 cups vegetable stock

1/4 cup grated carrots

1/4 cup chopped mushrooms

1 tbsp Italian seasoning

1/2 tbsp butter

salt to taste

 

Directions

  • Cook farro according to package directions, leaving it slightly undercooked.
  • Remove from heat and drain excess liquid.
  • In medium saucepan over medium heat, add farro and vegetable stock.
  • Then add carrots, mushrooms and Italian seasoning.
  • Mix well and bring to a boil then reduce to a simmer until all liquid is absorbed.
  • Add salt to taste and butter for creaminess. Mix well. 
  • Serve hot as is or add some pasta sauce for additional flavour.

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