Ancient Grain Bowl

Ancient Grain Bowl

Ancient Grain Bowl

Farro is a general term for unhulled, minimally processed grain from the wheat family.  It is thought to be one of the oldest grains, with its origins dating back to 9,000 BCE in the Fertile Crescent, or “Cradle of Civilization.”

Farro has a savory, nutty flavor that comes through beautifully when cooked in broth.  Timesaving tip: raw farro often requires a lengthy pre-soaking process and takes about 30-40 minutes to cook.  Opt for a pre-cooked or quick cook variety to trim down prep time.

This hearty meal is wonderfully versatile.  The farro can be prepared in any broth flavor of your choice and many combinations of veggies can be used to please even the pickiest eaters.  Try topping with a 4-minute poached or “sunny side up” egg for some additional protein.  Feta crumbles add a delightful level of complexity to an already delicious dish.  Be creative and personalize this meal to make it all your own.  Bon appetite!

Farro Veggie Mix

Recipe

Serves 4 to 5

Ingredients

  • 1 ½ cups (about 9 ounces) “quick cook” farro
  • 1 quart (32 fluid ounces) box low-sodium chicken broth
  • 1 tablespoon olive oil
  • 2 medium garlic cloves
  • 5 medium tomatoes
  • 2 cups broccoli
  • 8 asparagus stalks
  • 1 medium zucchini
  • Suggested spices: garlic powder, onion powder, basil, oregano, black pepper, crushed red pepper flakes
  • Poached or “sunny side up” eggs (optional)
  • Feta cheese crumbles (optional)

Prep (About 10 minutes)

  1. Dice tomatoes, chop broccoli, asparagus and zucchini
  2. Peel and press garlic cloves

Let’s Cook! (About 20 minutes)

  1. Bring chicken broth to a boil in a medium-sized, covered pot.  Once boiling, add farro and reduce heat.  Cook according to package instructions, stirring occasionally (about 10-12 minutes, or until grains are tender).  Drain remaining broth and set grains aside.
  2. Meanwhile, heat olive oil in a large skillet.  Add pressed garlic and cook about 1 minute until fragrant.
  3. Add chopped veggies to skillet and season to taste.  Cook about 5 minutes over medium heat, stirring frequently.
  4. Combine farro and veggies in a large serving bowl, toss to mix.
  5. Optional: top each serving with a 4-minute poached egg or sprinkle with feta crumbles. Serve warm and enjoy!

Post by Sloane Brazina 

 

Ancient Grain Bowl