Farro is a protein-rich whole grain derived from wheat. It looks a bit like brown rice but with larger kernels, and it cooks up with more chewiness and a nice, nutty flavor.
It can be eaten like rice as a starchy side dish, but it is often served more like a pasta in salads and soups. If you’re a fan of barley, farro is a close cousin and can be used in many of the same recipes.
This dish, studded with tomatoes and spinach, could be eaten as a warm main dish salad. If your diet allows cheese, a hearty sprinkling of Parmesan is a great addition.
Farro with Tomatoes and Basil
Ingredients:
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, sliced
• 1 cup farro
• 3 pints grape or cherry tomatoes
• 1/4 cup roughly torn basil leaves
• 2 cups mushroom or vegetable stock
• 2 cups torn spinach leaves
• 1-2 tablespoons lemon juice
• 1 cup grated Parmesan cheese (optional)
Instructions:
Heat oil in large skillet over medium high. Add onion; sauté until translucent. Add garlic; stir. Add farro, tossing to toast lightly. Add tomatoes (leave them whole) and basil leaves.
Slowly add stock and bring to a boil. Reduce heat and simmer, uncovered, 20-30 minutes, until farro is tender but not mushy.
Stir in spinach and continue cooking until spinach is wilted and liquid is mostly absorbed. Turn off heat.
Stir in lemon juice a little at a time, tasting as you go until it has just the right tang. Sprinkle with cheese, if using.
Serves 4.
Approximate nutrient analysis per serving (not including optional cheese): 250 calories, 5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 275 mg sodium, 45 g carbohydrate, 8 g fiber, 7 g sugar, 8 g protein. Nutritional analysis provided by Joannie Dobbs, Ph.D., C.N.S.
The Buddhist Tzu Chi Foundation is an international nonprofit with a local office in Kaimuki. Its mission of community service includes the promotion of a healthy vegetarian lifestyle. To learn more, visit facebook.com/hawaiitzuchi or call 808-737-8885.
