Farro is a whole wheat grain Italians have dined on for over 2,000 years. Now with the revival of interest in whole grains, Farro's popularity is quickly gaining in the United States as well.
I love the hearty nuttiness that this healthful whole grain adds to everything from a delicious breakfast cereal to salad and soups; and it make me feel great too since it is gluten free and easy to digest!
A cup of cooked faro has about 8 grams of cholesterol-lowering fiber. That's four times as much as white rice; brown rice weighs in at around 5 grams. All whole grains like Farro are full of minerals, including magnesium. Magnesium is a mineral that's crucial to the body's function since it helps keep blood pressure normal, bones strong, and the heart rhythm steady. Farro's complex carbs break down slowly, keeping your energy level stable. This ancient grain also has cyanogenic glucosides, a type of carb that may boost the immune system. Source: WebMd
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Now you can find farro that cooks up in 10 minutes because part of the grain has been removed. The following recipes are hearty and comforting:
Tuscan Farro Soup with White Beans, Tomatoes and Prosciutto
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For a vegetarian recipe, leave out the prosciutto
1 1/2 cups water
1/2 cup farro
Salt, to taste
3 tablespoons olive oil
1/2 cup (5 paper thin slices) prosciutto, rolled and sliced (optional)
1 large yellow onion, chopped
3 garlic cloves, minced
4 cups chicken broth or water
1 can (15 ounce) cannellini or other white beans, drained
1 can (14 1/2 ounce) diced tomatoes with juices or 1/2 (28-ounce) can whole tomatoes chopped with juices
1/2 fennel bulb, sliced thinly (optional)
2 cups packed baby spinach
1/2 cup chopped fresh basil or parsley
Freshly ground pepper, to taste
fennel fronds for garnish
Directions
In a small saucepan over high heat, bring the water to a boil. Add the farro and a pinch of salt, reduce the heat to low, cover partially and cook until all the water is absorbed, 20 to 25 minutes or as directed on the package. (Trader Joe’s has a 10-minute Farro)
In a large, heavy pot over medium-high heat, warm the olive oil. Add the prosciutto and sauté but do not crisp up. Add the onion and garlic and sauté until translucent, about 5 minutes. Add the broth or water and bring to a boil. Reduce the heat to low and add the beans, tomatoes with their juices, fennel if using and the cooked farro. Bring to a simmer and cook, uncovered, for 10 minutes to blend the flavors.
Add the spinach and basil and stir just until the spinach is wilted. Season the soup with salt and pepper. Ladle into warmed bowls and serve immediately. Serves 6.
Warm Farro with Strawberries
1/4 cup raw farro cooked according to package instructions
Fresh Fruit and Berries - bananas, strawberries, blueberries or raspberries
Since farro doubles in volume, this would make 1/2 cup serving.
Amelia's Kitchen 1/7/2013
Spring Classes for Amelia's Kitchen are already starting to fill up. There is a whole new series of choice 3-course meals to add to your collection. Come join the fun and enjoy the food. Register here at: https://www.greenwichace.com
