One-Pot Farro with Peas

1-1/3 c. dry farro

1 8-oz. package fresh button mushrooms, quartered

1 c. chopped onion

6 cloves garlic, minced

1 t. dried thyme, crushed

3 c. low-sodium vegetable broth

2 c. frozen peas

1/2 t. lemon zest

3 c. fresh baby spinach

Sea salt and freshly ground black pepper, to taste

2 T. chopped fresh chives

Lemon wedges

If using whole farro, place it in a large bowl. Cover with cold water and let it stand 30 minutes to overnight. (The longer it soaks, the faster it will cook.) Drain.

In a large pot, cook mushrooms, onion, garlic, and thyme over medium heat for 3-4 minutes, stirring occasionally and adding 1 T. vegetable broth as needed to prevent sticking. Add remaining broth and the farro. Bring to boiling; reduce heat, cover, and simmer 15-20 minutes or until farro is tender. (Whole farro may take longer if soaked for a shorter time.)

Stir in peas and lemon zest; cook 2 minutes. Stir in spinach; cook just until spinach has wilted. Season with salt and pepper. Sprinkle with chives and serve with lemon wedges.

Makes 6 c.

Adapted from ForksOverKnives.com.  

Mediterranean Kale and Cannellini Stew with Farro

4 c. reduced-sodium vegetable broth

1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained

1 c. farro or Kamut

1 c. coarsely chopped green onion

2 medium carrots, halved lengthwise and thinly sliced

1 c. coarsely chopped celery

4 cloves garlic, crushed

1/2 t. crushed red pepper

1/4 t. salt 

4 c. coarsely chopped green kale or Swiss chard

1 15-oz. can no-salt-added cannellini beans, rinsed and drained

3 T. lemon juice

1/2 c. (2 oz.) crumbled feta cheese

Chopped fresh parsley

In a 3.5- or 4-qt. slow cooker, combine broth, tomatoes, farro, green onion, carrots, celery, garlic, red pepper, and salt. Cover and cook on HIGH for 2 ours or until farro is tender but still chewy.

Stir in kale, beans, and lemon juice. Cover and cook 1 hour more. Serve topped with feta and parsley.

Serves 6.

Adapted from a Southern Living magazine recipe.

Whole-Grain Minestrone with Parmesan Crisps

2 T. olive oil
1 small yellow onion, finely chopped
2 medium carrots, finely chopped
2 stalks celery, finely chopped
3 cloves garlic, finely chopped
1 T. tomato paste
1 qt. vegetable broth
1 28-oz. can white beans, drained and rinsed
1 28-oz. can whole tomatoes, undrained, coarsely crushed
1 c. farro
1 fresh rosemary sprig
3/4 t. kosher salt
1/2 t. black pepper
3/4 c. grated Parmesan cheese
2 oz baby kale (about 2 c.)
Pesto, for serving (optional)

Heat oil in a large pot or Dutch oven over medium-high. Add onion, carrots, celery, garlic, and tomato paste. Cook, stirring occasionally, until tomato paste has darkened and vegetables are just tender, about 10 minutes. Stir in broth, beans, tomatoes with juices, farro, and rosemary; bring to a boil. Reduce heat to medium and simmer, stirring occasionally, until farro is tender, about 30 minutes. Stir in up to 3 c. of water if soup is too thick. Season with salt and pepper.

Meanwhile, sprinkle cheese in an even layer in a medium nonstick skillet to form a large round. Cook, without stirring, over medium heat until melted and browned, about 3 minutes. Remove from heat and let cool in skillet for 3 minutes. Transfer to a plate and let cool briefly; break into pieces.

Stir kale into soup and cook until just wilted, about 5 minutes. Garnish each serving with Parmesan crisps and drizzle with pesto, if using.

Serves 6.

Adapted from Real Simple magazine, Jan. 2020, p. 105.   

Summer Corn & Wheat Berry Salad

1-1/4 c. cooked wheat berries, farro, or bulgar
4 c. shredded kale, stems removed
4 c. shredded green and/or red cabbage
3 c. cooked sweet corn kernels, cooled
1/2 c. sliced green onions
4 medium oranges, supremed and 1/2 c. juice reserved
2 T. white balsamic vinegar
2 t. chopped fresh thyme
1 t. Dijon mustard
Sea salt and freshly ground pepper
2 T. chopped toasted pecans* or pepitas

In a large bowl, combine grain, kale, cabbage, corn, and green onions. Gently add the orange sections.

Whisk together orange juice, vinegar, thyme, mustard, and salt and pepper to taste. Add dressing to salad, tossing to coat. Let stand 30 minutes before serving, tossing occasionally. Sprinkle pecans or pepitas on top just before serving.

*To toast pecans, heat a dry skillet over medium heat, add nuts, and stir and shake the pan frequently until nuts are golden and fragrant.

Makes 11 cups.

Adapted from Forks Over Knives, Summer 2019, p. 42.   

Farro Bowl with Pomegranate Vinaigrette

1-1/2 c. uncooked farro
6 T. olive oil, divided
1 large sweet potato, peeled and cut into 3/4" chunks
1 t. kosher salt, divided
1 large shallot, finely chopped (about 1/4 c.)
1 c. refrigerated pomegranate juice
1 T. red wine vinegar
2 t. Dijon mustard
1/4 t. black pepper
2 c. baby spinach
1 medium fennel bulb, halved and thinly sliced, plus chopped fronds for serving
1/2 c. crumbled feta cheese

Bring a large pot of water to a boil over high heat. Stir in farro and bring to a simmer. Reduce heat to medium-low; cook, uncovered, stirring occasionally, until tender, about 20 min. Drain and place in a large bowl.

While farro cooks, heat 1 T. olive oil in a large skillet over medium heat. Add sweet potato, 1/4 c. water, and 1/4 t. salt; cover and steam for 5 minutes. Uncover and continue to cook, stirring occasionally, until water evaporates and sweet potato is tender and browned, 10-12 min. Transfer to bowl with farro.

Heat 1 T. oil in the same skillet over medium heat. Add shallot and cook, stirring often, until softened, 3-4 min. Add pomegranate juice and cook, stirring occasionally, until reduced to about 1/2 c., 8-10 min. Whisk in vinegar, mustard, pepper, and remaining 3/4 t. salt. Remove from heat and gradually whisk in remaining 1/4 c. oil.

Add 3/4 c. dressing to farro mixture and toss to coat. Add spinach and fennel; toss gently. Divide among 4 bowls and drizzle with remaining dressing. Top with cheese and garnish with fennel fronds.

Serves 4.

Adapted from Real Simple magazine, Nov. 2019, p. 137.

Moroccan-Style Farro with Kale

1 c. farro
2-1/2 c. water
1/4 t. ground allspice
2 T. extra-virgin olive oil
5 cloves garlic, sliced
1 T. finely chopped fresh ginger
1 bunch (4 c.) kale, trimmed and chopped
1/4 c. golden raisins
1 T. apple cider vinegar
1 T. honey
1/2 t. ground cumin
1/2 t. ground cinnamon
1/2 c. Marcona almonds or blanched slivered almonds

Place the farro, water, and allspice in a large saucepan. Bring to a boil, cover, reduce heat to medium-low, and simmer for 30 minutes or until the farro is tender.

In a medium skillet, heat the olive oil and add the garlic and ginger. Saute until the garlic is lightly browned. Add the kale and continue to cook until the kale is tender, about 5 minutes. Add the raisins and stir gently.

Transfer the kale mixture into the cooked farro and stir gently. Add the vinegar, honey, cumin, and cinnamon. Add the almonds just before serving.

Serves 4.

Adapted from DASH Diet for Dummies, p. 271.  

Mushroom & Mixed Grains Salad with Carrot-Harissa Vinaigrette

1 lb. cremini, button, or shiitake mushrooms (or a mixture), stemmed and cut into bite-sized pieces
4 T. olive oil, divided
1 T. finely chopped fresh thyme
Kosher salt
1 large bunch Swiss chard, stemmed, deribbed, and torn into bite-sized pieces
2 c. mixed grains (farro, spelt, sorghum, and/or pearl barley)
4 oz. ricotta salata, crumbled
1/2 c. sliced almonds, toasted
1/2 c. carrot juice
2 T. sherry vinegar
1 T. freshly squeezed lemon juice, plus more as needed
2 t. harissa, or to taste
1 garlic clove, minced
1/4 t. honey, or to taste
1/2 c.extra-virgin olive oil

 Heat the oven to 375 degrees. Toss together the mushrooms, 2 T. olive oil, and the thyme on a parchment-lined rimmed baking sheet. Season with salt and spread into a single layer. Roast for 20 minutes, then spoon off any liquid that's accumulated. Continue roasting until brown and tender, 5-10 minutes more, then transfer to a large plate to cool.

Toss together the chard and remaining 2 T. olive oil on the same parchment-lined rimmed baking sheet. Season with salt, then massage the oil thoroughly into the chard until evenly coated. Roast until the leaves start to wilt, 3-5 minutes. Let cool on the baking sheet.

Whisk or blend carrot juice, vinegar, lemon juice, harissa, garlic, honey, and 1/2 c. olive oil until emulsified. Taste and adjust seasoning with salt, more lemon juice, or more harissa, if needed. (This dressing will keep in a glass jar in the refrigerator for up to 3 days.)

Cook each grain separately, or cook them together in a large pot with enough water to cover by at least 6", adding grains at intervals depending on their cooking times. When the grains are cooked, drain well and transfer to a large bowl or serving dish. Let cool a few minutes, then toss with about half the dressing. Toss with the mushrooms, chard, ricotta salata, and almonds. Taste and adjust seasonings. Drizzle with more dressing and toss again until evenly dressed. Serve warm or at room temperature. (Will keep, refrigerated, for 3 days.)

Serves 4.

Adapted from Mighty Salads, p. 73.

White Bean & Farro Salad

1-1/2 c. farro
1 15-oz. can cannellini beans, drained and rinsed
1 small shallot, thinly sliced
1/4 c. olive oil
1/4 c. sherry vinegar
1 t. kosher salt
3/4 t. black pepper
5 oz. baby arugula
4 oz. feta cheese, crumbled
3 T. chopped fresh dill

Cook farro per package directions. Drain and rinse under cool running water.

Toss together farro, beans, shallot, oil, vinegar, salt, and pepper in a large bowl. Let stand 15 minutes.

Add arugula and feta and toss to combine. Garnish with dill.

Serves 4.

Adapted from Real Simple magazine, August 2017, p. 164.