Whole Grain: Farro
Farro with Spinach and Mushrooms
LISA GRENTZ, MS, RDN, CD/LDN, FAND
Researchers tell us that the most commonly eaten whole grains worldwide are wheat, brown and long-grain rice, maize, oats, barley, millet, sorghum, rye, and triticale. As we continue our exploration of whole grains, we wanted to focus our attention this week on a less familiar whole grain – farro, which is a type of wheat.
Farro is a nutrient-packed ancient grain with a nutty flavor and chewy texture. Like other whole grains, farro is a satisfying source of energy and fiber. It is also rich in protein, essential nutrients, and contains a wide range of antioxidants which provide many health benefits. Farro makes a great substitution for common grains like rice, oats, and quinoa when served as part of a main course or side dish. When shopping for farro at the supermarket, choose whole farro and avoid labels that say semi-pearled or pearled as they are missing most or all of the bran layer, and thus not a whole grain by definition.
The versatility of farro makes it an excellent addition to soups, stews, salad, pilafs, risotto, casseroles, and grain bowls or breakfast bowls. The farro recipe featured this week is a flavorful side dish your little ones are sure to enjoy.
Farro with Spinach and Mushrooms
Serves: 4-6
2 ½ cups water
1 cup whole farro
5-ounce bag of spinach, roughly chopped
1 ½ Tbsp. butter, divided
1 ½ cups mushrooms, sliced or chopped
3-4 cloves garlic, minced
½ tsp. fine sea salt
¼ tsp. ground black pepper
Instructions
Add water to saucepan and bring to a boil over medium-high heat. Place farro in a fine mesh strainer, rinse with cold water for 30 seconds, then drain. Add rinsed and drained farro to boiling water, cover, reduce heat and let simmer for 40 minutes. Drain any remaining water from the pan.
Add spinach to pan of farro, cover, and let sit for a few minutes to allow spinach to wilt.
Meanwhile, in a skillet, heat 1 tablespoon of butter over medium-high heat. Add the mushrooms and sauté for 5-6 minutes.
Add sautéed mushroom to pan of farro and spinach. Stir to combine. Add remaining half tablespoon of butter, garlic, salt, and pepper and stir until butter is melted. Serve hot or warm!
Store leftovers in an airtight container in the refrigerator for up to 4 days.