Eat Like a Mediterranean: Farro and Mushroom Pilaf
Farro is a delicious species of wheat that was cultivated in Ancient Egypt. It is said to have fed the Ancient Roman army and it is still very much loved in Italy. As an heirloom grain, farro is more nutritious than most modern wheat. Whole farro contains fiber, vitamins, and minerals. Our recipe features semi-pearled farro, which has had some of the bran removed, but still contains plenty of fiber.
In addition to being a good source of fiber, farro is a complex carbohydrate so, it takes a long time to break down and keeps blood sugar levels steady. For more information on simple vs. complex carbohydrates and their impact on health and diabetes click here.
For more information on Farro’s history, nutrition composition, and recipes click here.
This week, our recipe features this lovely grain in a simple pilaf with mushrooms. ✿ When cooking with whole (not processed) farro you should let it soak in warm water overnight.
Ingredients:
- 1 cup farro
- 3 cups water or chicken stock
- 1 cup washed mushrooms (we’ve used tiny seafood mushrooms, but any kind will work)
- 1/2 yellow onion
- Olive oil
- Salt & pepper to taste
Directions:
Chop the onions. In a medium skillet, heat the olive oil and toss in the chopped onions. When the onions become translucent, add the mushrooms. Saute the mixture on medium heat until the mushrooms are translucent and soft.
In a separate pot, bring 3 cups of water or chicken stock to a boil. Add the washed farro and salt and pepper to taste. Turn the heat down to low heat and cover the pot. You want to cook the farro until it has soaked up all of the water and it soft, approximately 30-40 minutes. Add in the cooked mushroom and onion mixture. Stir and let it sit for a few minutes. Enjoy!
This recipe was handed down to me by my mother, Margarit Mkrian.