Farro

Three Grain Salad

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Makes 4 -6 servings. 

Wholesome, nutritious and crunchy.

INGREDIENTS:

  • ½ cup wheatberry

  • ½ cup farro

  • ½ cup barley

  • 3 scallions including some of the green parts, thinly sliced

  • 2 medium carrots, coarsely chopped

  • 1 cup tightly packed flat leaf parsley, coarsely chopped

  • ¼ cup toasted sunflower seeds

  • ¼ cup cranberries

  • Ricotta Salata, about 6 ounces, optional  

DRESSING:

  • 3 tablespoons extra-virgin olive oil

  • 2 tablespoons balsamic vinegar

  • 2 teaspoons honey

  • 2 teaspoons Dijon mustard

  • 1 teaspoon kosher salt

  • Freshly ground black pepper

PREPARATION:

  1. Place wheatberries, 1½ cups water and a ½ teaspoon salt in a small saucepan. Bring to a boil, over high heat. Reduce the heat and simmer covered for about 1½ hours. The kernels should be almost tender and the water is absorbed.  Transfer to a medium bowl. 

  2. Place farro, ¾ cup water and ½ teaspoon salt in a small saucepan. Bring to a boil, over high heat. Reduce the heat and simmer covered for about 20 minutes or until farro is tender and the liquid is absorbed.

  3. Add to the wheatberries. 

  4. Place barley, 1 cup water and ½ teaspoon salt in a small saucepan. Bring to a boil over high heat. Reduce the heat and simmer covered for about 25 minutes. The barley should be cooked and the water absorbed (if the liquid is absorbed and the barley is not soft enough, add a few tablespoon boiling water and continue cooking). Add to the other grains.

  5. Add the sunflower seeds and the cranberries. 

  6. Whisk the dressing and combine with the grains.

  7. Season to taste with vinegar, honey, mustard, salt and pepper.  

  8. It is best to let the dressed salad rest for a few hours before serving.

NOTE:

I chop the carrots and the parsley in a food processor fitted with the steel blade.

The rule of thumb is that if the grains are not soft enough and the water has evaporated add a few tablespoons of boiling water and continue cooking.

 
 

Farro with Vegetables

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Makes 4-6 side dish servings.

Farro has a nutty, full bodied flavor and is a good source of vitamins and fiber. It complements most dishes.

INGREDIENTS:

  • ¾ cup pearled farro
  • 1 tablespoon unsalted margarine
  • ¾ cup low sodium vegetable broth
  • ½ teaspoon kosher salt

VEGETABLES:

  • 2 scallions, finely chopped
  • 1 small bell pepper, coarsely chopped
  • 2 small carrots, coarsely chopped
  • 2 small parsnips, coarsely chopped
  • ½ cup tightly packed flat leaf parsley, coarsely chopped

DRESSING:

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons Balsamic vinegar, approximately
  • 1 teaspoon honey
  • 1 teaspoon mustard
  • Kosher salt
  • Freshly ground black pepper

PREPARATION:

  1. Place farro, margarine, broth and salt in a small saucepan with a cover. Bring to a boil, over high heat. Reduce the heat and simmer covered for 20 minutes or until the farro is tender and the liquid is absorbed. Transfer to a bowl.
  2. Cut each vegetable into small pieces, except the scallions and pepper, and pulse in a food processor fitted with the steel blade until coarsely chopped. Add to the farro. IT IS BEST TO CHOP EACH VEGETABLE SEPARATELY.
  3. Whisk the dressing ingredients and toss with the farro and the vegetables.
  4. Season to taste.
 
 

Farro with Sesame Dressing and Vegetables

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Makes 4-6 servings.

This dish is a salad for all seasons since the ingredients are available throughout the year.

To make this dish more wholesome you can add firm tofu, cubed and sautéed or cheese of your choice.

INGREDIENTS:

  • ¾ cup pearled farro
  • ¾ cup vegetable broth
  • ½ teaspoon Kosher salt
  • 1 medium zucchini
  • 1 small bunch broccoli, about ¾ pounds
  • ¼ pound haricots verts, or string beans

SESAME DRESSING:

  • 2 tablespoons white sesame seeds
  • 1 garlic clove, finely chopped
  • 1/8 teaspoon powdered chili pepper, approx
  • 1 inch fresh ginger, peeled, finely chopped
  • ¼ cup extra-virgin olive oil
  • 1-2 tablespoons whole grain mustard
  • 1-2 tablespoons honey
  • 2 tablespoons lemon juice, approx
  • 1 teaspoon Kosher salt, approx

PREPARATION:

  1. Place the farro, vegetable broth and salt in a small saucepan with a cover. Bring to a boil, reduce the heat and simmer covered for 20 minutes, or until the farro is tender and the liquid is absorbed. Place in a large bowl and cool.
  2. Steam the zucchini for 1 minute, cube and cool. Add to the farro.
  3. Trim and discard the stem end of the beans and steam until almost tender, about 3 minutes and cool. Add to the farro.
  4. Separate the broccoli into small florets and steam until almost tender, about 3 minutes and cool. Add to the farro. 

TO MAKE THE DRESSING:

  1. Place the sesame seeds, garlic, chili and ginger in a small skillet. Stir to slightly toast; it will take about 3 minutes.
  2. Add the olive oil and warm together for another minute. Remove from the heat, add mustard and honey combining well.
  3. Add lemon juice and salt.
  4. Dress the salad with the dressing and adjust the seasoning with mustard, honey, lemon juice and salt.
 
 

Farro with Roasted Vegetables

Makes 4 luncheon servings.

6 side dish servings.

This versatile dish is good in any season. The combination of roasted vegetables and farro – a grain with a nutty, chewy flavor and packed with vitamins, minerals and antioxidants - makes this dish colorful and nutritious.  It’s great for lunch served with grated mozzarella or as a side dish to meat, poultry, or fish.  It would also make a nice addition to a buffet.  

INGREDIENTS

  • ¾ cup pearled farro

  • 1 tablespoon margarine

  • ¾ cup vegetable broth

  • ½ teaspoon kosher salt

  • 1 small zucchini

  • 1 small yellow squash

  • 1 red bell pepper

  • 1 Italian eggplant

  • 1 sweet onion

  • 3 garlic cloves

  • 5 thyme sprigs, plus some leaves for garnish

  • ¼ cup extra virgin olive oil

  • Kosher salt

  • Freshly ground black pepper

  • 1 tablespoon balsamic vinegar, approximately

PREPARATION

  1. Place the farro, margarine, vegetable stock and salt in a small saucepan with a cover. Bring to a boil, reduce the heat and simmer covered for 20 minutes or until the farro is tender and the liquid is absorbed.

  2. Preheat oven to 450F.

  3. Rinse the zucchini and squash. Pat dry and trim the ends. Cut into 1inch cubes.

  4. Rinse the bell pepper, pat dry, cut in half lengthwise, core and seed. Cut into 1 inch cubes.

  5. Peel the eggplant, trim the end, and cut into 1 inch cubes.

  6. Peel the onion and cut into 1-inch cubes.

  7. Peel the garlic and cut into small pieces.

  8. Place all ingredients into a bowl. Combine with olive oil, thyme and season with salt and pepper.

  9. Transfer all the vegetables into a 10x8 Pyrex dish or an attractive dish that can go from oven to table, preferably in one layer.

  10. Roast for about 20 minutes, turning the vegetables from time to time. They should be crisp to the bite.

  11. As soon as the vegetables come out of the oven, sprinkle with balsamic vinegar. Discard the thyme sprigs, combine with the farro and season to taste.

  12. Garnish with thyme leaves.