Some Healthy Recipes Using Farro

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In the last article we discussed what is Farro and what the health benefits of consuming Farro.  We also saw the differences between Farro and wheat and some the commonly asked questions about Farro.

In this article we will see how Farro is cooked so that it is ready for eating.  We will also see some recipes using Farro and other ingredients.  Many people who are health conscious but do not know enough about Farro are interested in learning how to cook and eat Farro so that it tastes good and at the same time retains its goodness.  This article aims to solve those problems.

How To Cook Farro?

Usually you need to boil Farro so that it becomes soft and ready to eat.  Just like other foods which are boiled like rice or chickpeas soaking it in water before cooking make it easier and less time consuming to cook.  However that advantage is very less since you only need about 30 minutes to cook Farro if it is not pre-soaked.  To soak farro measure it into a pot with a tight-fitting lid. Add enough cold water to completely submerge the grain. Put the lid on the pot and refrigerate for 8-24 hours.

Farro is healthy foodIn terms of portion sizes, farro doesn’t expand as much as rice or barley. So you should cook more amount of Farro as compared to Rice.  If you usually need 1 cup of uncooked rice or barley, you should use 1 and 1/2 cups of uncooked farro to have similar cooked quantity.

When cooked, farro looks a bit like barley but it has a chewier texture. That chewy texture remains even after long-cooking so it’s great in soups and stews where it never gets soggy. That chewy texture also makes for tasty salads.

Here are some Farro Recipes

Tomato and Herbs Farro Salad

Ingredients

4 cups water
10 ounces farro (about 1 1/2 cups)
2 teaspoons salt, plus more to taste
1 pound tomatoes, seeded and chopped
1/2 sweet onion (recommended: Walla Walla) chopped
1/4 cup snipped fresh chives
1/4 cup finely chopped fresh Italian parsley leaves
1 large garlic clove, minced
2 tablespoons balsamic vinegar
Freshly ground black pepper
1/4 cup extra-virgin olive oil

Farro-Salad-with-Tomatoes-and-Herbs

Directions

Combine the water and farro in a medium saucepan. Add 2 teaspoons of salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes. Drain well, and then transfer to a large bowl to cool.
Add the tomatoes, onion, chives, and parsley to the farro, and toss to combine.
In a medium bowl, whisk together the garlic, vinegar, salt, pepper, and olive oil. Add the vinaigrette to the salad and toss to coat.
The salad can be refrigerated overnight. Bring to room temperature before serving.

Recipe courtesy of Giada De Laurentiis

Source: http://www.foodnetwork.com/recipes/giada-de-laurentiis/farro-salad-with-tomatoes-and-herbs-recipe.html?oc=linkback

Greek Style Farro Salad

This hearty and satisfying Greek Farro Salad is full of bright flavors and fresh veggies. Protein packed goodness!

Ingredients

  • 2 cups cooked farro
  • 1 cup diced tomato
  • 1 cup diced cucumber
  • 5 jumbo kalamata olives pits removed & minced
  • 1 ounce crumbled feta
  • 1/4 cup scallions minced
  • 3 tablespoons fresh dill minced
  • 1 Zest and juice of lemon

Directions

  1. Prepare farro according to package directions and set aside to cool.
  2. In a medium bowl, mix together all ingredients. Add salt and pepper to taste although I didn’t need any salt due to the olives and cheese.

Recipe Notes

Tip: Similar to pasta, if you want flavorful farro, you must salt the cooking water.)

Author: Liz DellaCroce

Source – http://thelemonbowl.com/2012/06/greek-style-farro-salad.html

Farro salad with asparagus and parmesan

Ingredients

  • 2 cups farro
  • 3/4 pound fresh asparagus, trimmed Asparagus Green
    1 cup red and yellow cherry tomatoes
  • Halved 3/4 cup chopped walnuts
  • 3/4 cup dried cranberries
  • 1/2 cup chopped fresh parsley
  • 1/3 cup chopped fresh chives
  • 1/4 cup balsamic vinaigrette, or to taste
  • 1 cup shaved Parmesan cheese, divided

Directions

  1. Soak farro in a large bowl of water for at least 12 hours. Drain.
  2. farro-salad-with-asparagus-and-parmesanFill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the drained farro, and return to a boil. Reduce heat to medium, then cook the farro uncovered, stirring occasionally for 20 minutes. Reduce heat to low, cover, and continue simmering until tender, about 30 more minutes. Drain and allow to cool.
  3. Bring a large pot of lightly salted water to a boil. Add the asparagus, and cook uncovered until tender, about 3 minutes. Drain in a colander, then immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the asparagus is cold, drain well, and chop. Set aside.
  4. Place farro, asparagus, tomatoes, walnuts, cranberries, parsley, and chives in a large bowl. Drizzle the balsamic vinaigrette over and sprinkle about 3/4 cups Parmesan cheese, then toss. Top with the remaining 1/4 cup of Parmesan cheese. Serve at room temperature.

Source – http://allrecipes.com/recipe/214924/farro-salad-with-asparagus-and-parmesan/

 

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