To cut down on some of our carbs, sometimes I replace rice with a grain. Barley is a more popular substitution, but another great option is farro. Farro is a grain from Mesopotamia that has a unique, nutty flavor. Farro is packed with high protein and high fiber. If you are having a hard time figuring out where to use farro, remember that it can be used interchangeably with barley in most recipes. Farro is also the perfect protein to bulk up your favorite soups and salads. It will fill you up quicker and keep you satisfied longer.
- Farro is filled with fiber which can help regulate the digestive system.
- Farro can help with weight loss because increasing your fiber intake can help prevent obesity and the protein in farro will create a feeling of fullness which prevents overeating.
- Farro is a great alternative to empty cabs because it is also a great source of iron and magnesium. vegetarians often add this to their diet because it is a great plant-based protein.
Fun Fact: Farro is NOT suitable for a gluten-free diet. Farro is a wheat product.
Recipes:
Italian Farro Salad (WellPlated.com)
- 1 cup uncooked Farro
- 1/4 teaspoon salt
- 1/2 cup dry packaged sundried tomatoes
- 1 large cucumber
- 3/4 cup jarred roasted red peppers
- 1 pint cherry tomatoes
- 1 cup frozen petite peas
- 1/2 cup finely chopped fresh parsley
- 1/2 cup feta cheese
For Vinaigrette:
- 1/4 cup extra-virgin olive oil
- 1/4 cup red wine viengar
- 2 teaspoons Dijon mustard
- 1 teaspoon honey
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Rinse and drain farro, then cook according to package instructions. Transfer to a large mixing or serving bowl.
While the farro cooks, prepare the dressing: In a small bowl or large measuring cup, whisk together the olive oil, red wine vinegar, Dijon, honey, oregano, salt, and pepper until evenly blended. Pour half of the dressing over the warm farro and sprinkle with 1/4 teaspoon salt. Toss to coat.
Add all of the remaining ingredients to the bowl except for the feta. Toss to coat. Taste and add as much of the remaining dressing as you like. Sprinkle with feta, lightly toss again, then season with salt and pepper to taste. Serve cold or at room temperature.
One Pot Chicken with Farro (Cookinglight.com)
- 12 skinless, bone-in chicken thighs
- 1 tablespoon apple cider vinegar
- 1/4 teaspoon black pepper
- 2 teaspoons dried oregano
- 1 1/4 teaspoon salt
- 2 tablespoons olive oil
- 1 cup chopped yellow onion
- 1 large bell pepper, cut in strips
- 1 large green pepper, cut in strips
- 5 garlic cloves, minced
- 1/2 teaspoon saffron threads (optional)
- 1/2 teaspoon ground cumin
- 2.5 cups chicken stock
- 1.5 cups uncooked farro
- 14.5 oz can unsalted diced tomatoes, drained
- 6 large pimiento-stuffed green olives
- 1 cup frozen petite green peas
Combine chicken, vinegar, black pepper, 1 teaspoon oregano, and 1/4 teaspoon salt in a large bowl, turning to coat chicken on all sides. Let stand 20 minutes; drain.
Heat 1 tablespoon oil in a Dutch oven over medium-high. Add 6 chicken thighs to pan in a single layer; cook until well browned, about 3 minutes per side. Transfer chicken to a plate. Repeat process with remaining 1 tablespoon oil and remaining 6 chicken thighs.
Reduce heat to medium. Add onion, bell peppers, and garlic to pan; cook, stirring often, until vegetables are tender, about 10 minutes. Stir in saffron (if using), cumin, 1 teaspoon oregano, and 1 teaspoon salt; cook 1 minute. Stir in stock, farro, and tomatoes. Increase heat to high; bring to a boil. Return chicken and accumulated juices to pan. Reduce heat to medium-low; cover and cook until chicken is done, about 20 minutes.
Stir in olives. Cook, uncovered, until farro is tender and most of the liquid has been absorbed, about 8 minutes. Stir in peas; cook until peas are tender, about 3 minutes.
Warm Healthy Farro Salad (Allrecipes.com)
- 1 tablespoon olive oil
- 2 cloves minced garlic
- 2 teaspoons lemon juice
- salt and pepper to taste
- 2 cups chicken broth
- 1 cup farro
- 2 cups chopped kale
- 1/2 cup crumbled, reduced fat feta cheese
Mix olive oil, garlic, lemon juice, salt, and pepper together in a bowl.
Combine chicken broth and farro together in a large frying pan or wok; bring to a boil. Reduce heat to medium and simmer until farro is tender and the broth is absorbed, 20 to 25 minutes.
Stir olive oil mixture into farro until farro is coated. Add kale to farro mixture; cook and stir until kale is wilted, 2 to 3 minutes. Sprinkle feta cheese over farro salad and stir until cheese is incorporated. Season salad with more salt and pepper if desired.
