Cooking with Farro

Farro is an ancient grain with a nutty flavor and a good plant protein option. It's absolutely fantastic when seasoned right, as in the recipes below.

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Farro Salad with Feta

Make it a Full Plate Meal: Pack this salad for lunch this week. Cherries would make a delicious dessert.

75% fiber foods – farro, cucumber, chickpeas, roasted red pepper, red onion, olives, parsley, cherries
25% foods – dressing, feta

Recipe Note: Use the dressing sparingly to reduce the fat in the recipe.

Farro Risotto

Make it a Full Plate Meal: Pair the farro with rosemary braised white beans and steamed broccoli.

75% fiber foods – shallots, garlic, farro, diced tomatoes, fresh tomatoes, fresh thyme, fresh basil, white beans, broccoli
25% foods – butter, parmesan cheese, sugar, olive oil

Recipe Note: Use Earth Balance Whipped Buttery Spread to reduce saturated fat in this recipe. 

Chickpea and Farro Soup

Make it a Full Plate Meal: This Tuscan favorite is wonderful for lunch or supper. You can skip the pancetta or use sun-dried tomatoes instead. Your favorite green salad would pair wonderfully with the soup.

75% fiber foods – onion, carrot, celery, garlic, chickpeas, tomato paste, farro, fresh rosemary, fresh thyme, salad
25% foods – pancetta, olive oil

Recipe Note: As always, use just one tablespoon of olive oil.

Roasted Vegetable Farro Salad

Make it a Full Plate Meal: This recipe is a complete meal in itself. Add 1/2 cup of edamame to the salad to Power Up the meal with even more fiber and protein..

75% fiber foods – farro, carrots, Brussels sprouts, kale, edamame
25% foods – olive oil, dried figs, feta, honey

Recipe Note: Reduce the fat and calories in this recipe by using only two tablespoons of olive oil.

Maple Cinnamon Breakfast Farro

Make it a Full Plate Meal: Assemble your breakfast bowl as the recipe directs.

75% fiber foods – farro, strawberries, blueberries, pomegranate
25% foods – skim or plant milk, maple syrup

Recipe Note: To make this more diabetic-friendly, use only 1/2 tablespoon of maple syrup or leave it out altogether.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.