Category Archives: Farro

Jar Meal: Italian Barley (or Farro) Soup

Jar Meal: Italian Barley (or Farro) Soup

Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Dinner
Cuisine: California, Italian
Keyword: Barley, Dry Beans, Farro, Quick, Quinoa, Vegan
Servings: 6 servings
Calories: 201kcal

Ingredients

  • 1 cup pearled barley
  • 3 tbsp pre-washed quinoa
  • 3 tbsp dried mung beans
  • tbsp dried minced onions
  • 1 tbsp dried basil
  • ½ tbsp dried thyme
  • ½ tsp dried oregano
  • ½ tsp fine grains salt plus more to taste
  • ¾ tsp dried chili flakes
  • 1 tbsp bouillon powder
  • cups water
  • 14 oz crushed tomatoes

Instructions

  • Layer all of the ingredients into the jar. Set aside for up to six months.
    1 cup pearled barley, 3 tbsp pre-washed quinoa, 3 tbsp dried mung beans, 1½ tbsp dried minced onions, 1 tbsp dried basil, ½ tbsp dried thyme, ½ tsp dried oregano, ½ tsp fine grains salt, ¾ tsp dried chili flakes, 1 tbsp bouillon powder

Make Soup

  • Add 5½ cups water and 14 oz crushed tomatoes and the contents of the jar to a large Dutch oven or pot. Simmer over medium or medium-low heat for 35 to40 minutes. You want heat that produces steady, small, concurrent bubbles. You can cook either covered or uncovered, or a mix. If you cook uncovered, be sure the water level remains sufficient – ingredients should always be covered by liquid, and if not, add ½ cup of water at a time and let it come to a steady boil again before adding more water. If you cook fully covered, I'd recommend a final five minutes uncovered and at a slightly higher heat level once everything is nearly cooked through. Turn off the heat once the barley and mung beans have cooked through, which you can test by tasting the barley, which should end up chewy and not stiff. If you want to add any kale or broccoli, add just a few minutes before the soup is done cooking.
  • To serve, you can drizzle with a bit of olive oil, and/or top with cheese (mozzarella, Parmesan, etc.).

Notes

Makes six servings, especially with added fat from olive oil or cheese

Nutrition

Calories: 201kcal | Carbohydrates: 42g | Protein: 7g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 351mg | Potassium: 469mg | Fiber: 9g | Sugar: 4g | Vitamin A: 254IU | Vitamin C: 8mg | Calcium: 80mg | Iron: 4mg
Nutrition Facts
Jar Meal: Italian Barley (or Farro) Soup
Amount Per Serving
Calories 201 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 0.4g3%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.2g
Sodium 351mg15%
Potassium 469mg13%
Carbohydrates 42g14%
Fiber 9g38%
Sugar 4g4%
Protein 7g14%
Vitamin A 254IU5%
Vitamin C 8mg10%
Calcium 80mg8%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Basic Bean and Barley Soup (Slow Cooker)

I want to get more into slow-cooker bean meals, to take the burden away from evening cooking when I am tired. I am doing what so many people before me learned is a great method for dinner: let it cook while I’m at work!

Bean and Barley Soup (Slow Cooker)

Prep Time20 minutes
Cook Time8 hours
Total Time8 hours 20 minutes
Course: Dinner
Cuisine: American, Vegan, Vegetarian
Keyword: Dry Beans, Farro, Slow Cooker
Servings: 6 servings
Calories: 519kcal

Equipment

  • 1 Slow cooker

Ingredients

  • 1 lb dried beans (adaptable!) rinsed
  • 1 cup pearled barley rinsed
  • 1 tbsp olive oil
  • 28 oz can crushed tomatoes
  • 8 cups water
  • 2 bay leaves
  • 1 tbsp dried Italian herb blend
  • 1 tbsp red chili flakes
  • Salt and pepper

Vegetable Mix

  • 6 cloves garlic minced or crushed
  • 3 medium carrots roughly chopped
  • 3 ribs celery roughly chopped
  • 1 medium white onion roughly chopped

Serving

  • 1 cup shredded cheese for serving

Instructions

  • Prepare all of the ingredients, including throwing the 6 cloves garlic, 3 medium carrots, 3 ribs celery, and 1 medium white onion in one bowl.
    6 cloves garlic, 3 medium carrots, 3 ribs celery, 1 medium white onion
  • This works best using the Instant Pot. Turn to medium sauté and put in 1 tbsp olive oil. Then, add the vegetable mixture and saute until things have softened and smell fragrant.
    1 tbsp olive oil
  • Add the 1 lb dried beans (adaptable!) and 1 cup pearled barley and 8 cups water. Add the 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes, and 28 oz can crushed tomatoes. Stir well. Bring to a boil on sauté.
    1 lb dried beans (adaptable!), 1 cup pearled barley, 28 oz can crushed tomatoes, 8 cups water, 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes
  • Once boiling heartily, turn to slow cook on high for 3-4 hours, medium for 6-8 hours, or low for 8+ hours. Cook until beans are softened. Then add Salt and pepper to desired taste.
    Salt and pepper
  • Serve with shredded cheese, likely a sharp cheddar.
    1 cup shredded cheese

Notes

Makes six servings.

Nutrition

Calories: 519kcal | Carbohydrates: 88g | Protein: 28g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 15mg | Sodium: 1129mg | Potassium: 1701mg | Fiber: 28g | Sugar: 9g | Vitamin A: 5621IU | Vitamin C: 17mg | Calcium: 296mg | Iron: 7mg
Nutrition Facts
Bean and Barley Soup (Slow Cooker)
Amount Per Serving
Calories 519 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 15mg5%
Sodium 1129mg49%
Potassium 1701mg49%
Carbohydrates 88g29%
Fiber 28g117%
Sugar 9g10%
Protein 28g56%
Vitamin A 5621IU112%
Vitamin C 17mg21%
Calcium 296mg30%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Lemon-Tahini Farro Broccoli Bowl

Fantastic dish that employs tahini to great effect.

Lemon-Tahini Farro Broccoli Bowl

Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Dinner
Cuisine: California, Vegetarian
Keyword: Farro, Inspired by New York Times, Roasted Vegetables
Servings: 4 servings
Calories: 759kcal

Ingredients

Grain Bowl

  • 4 large eggs
  • cups farro rinsed and drained
  • lb broccoli cut into florets, tender stems sliced
  • 2 tbsp olive oil
  • 1 tsp soy sauce
  • 2 tbsp toasted sesame oil
  • 1 tbsp sesame seeds
  • 1 scallion thinly sliced
  • hot sauce for serving

Dressing

  • tbsp lemon juice
  • 1 clove garlic minced, crushed or tested
  • ½ tsp salt
  • cup olive oil
  • 3 tbsp tahini

Instructions

Eggs

  • In a large saucepan or pot with enough room for the eggs to fit in a single layer, add 1 inch of water and a steamer basket (ideally, but not required). Cover and bring to a boil. Once boiling, gently lower eggs into the basket or place at the bottom gently. Cover the pot and cook the eggs for up to 11 minutes (at most, and as little as 6 minutes for a liquid yolk and just-firm whites). Drain eggs, set aside for 5 minutes, and then carefully peel.
    4 large eggs

Farro

  • Bring a medium pot of salted water to a boil – it will need to be at least 2 quarts of water. Add farro. Cover and turn heat down so the boil is vigorous but isn't overflowing. Cook for 20-40 minutes, checking after 20 minutes and then regular intervals.
    1½ cups farro

Broccoli

  • Preheat the oven to 425ºF (if convection). Trim and prepare the broccoli. Toss with olive oil and soy sauce. Roast for up to 15 minutes, until slightly charred and well roasted.
    1½ lb broccoli, 2 tbsp olive oil, 1 tsp soy sauce
  • Let broccoli cool slightly. Then toss with the sesame oil and sesame seeds.
    2 tbsp toasted sesame oil, 1 tbsp sesame seeds

Dressing

  • Whisk together the lemon juice, garlic and ½ tsp salt. Let sit for a minute. Then whisk in the oil until emulsified. Whisk in tahini and set aside.
    2½ tbsp lemon juice, 1 clove garlic, ½ tsp salt, ⅓ cup olive oil, 3 tbsp tahini

Complete and Serve

  • Once the farro is cooked, toss with a bit more than ¼ cup of the dressing. Then divide into four servings, top with the broccoli, scallions, and egg (halved or quartered). Divide the remaining dressing among the bowls. Add hot sauce if desired.
    1 scallion, hot sauce for serving

Nutrition

Calories: 759kcal | Carbohydrates: 74g | Protein: 21g | Fat: 45g | Saturated Fat: 7g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 26g | Trans Fat: 1g | Cholesterol: 186mg | Sodium: 514mg | Potassium: 902mg | Fiber: 17g | Sugar: 4g | Vitamin A: 1384IU | Vitamin C: 157mg | Calcium: 170mg | Iron: 5mg
Nutrition Facts
Lemon-Tahini Farro Broccoli Bowl
Amount Per Serving
Calories 759 Calories from Fat 405
% Daily Value*
Fat 45g69%
Saturated Fat 7g44%
Trans Fat 1g
Polyunsaturated Fat 10g
Monounsaturated Fat 26g
Cholesterol 186mg62%
Sodium 514mg22%
Potassium 902mg26%
Carbohydrates 74g25%
Fiber 17g71%
Sugar 4g4%
Protein 21g42%
Vitamin A 1384IU28%
Vitamin C 157mg190%
Calcium 170mg17%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

Farro and Green Bean Salad

Simple and quick vegetarian meal. Perfect for green bean season!

Farro and Green Bean Salad

Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Dinner
Cuisine: California, Vegan
Keyword: Farro, Vegan
Servings: 4 servings
Calories: 490kcal

Ingredients

Farro

  • 1 cup farro
  • 1 pinch salt
  • 3 cups water

Gremolata

  • 1 cup walnuts yielding ½ cup when finely chopped
  • 1 cup fresh dill roughly chopped
  • 2 large lemons zested and juiced
  • 1 large shallot finely chopped
  • ½ tsp salt

Green Beans

  • 2 tbsp olive oil
  • 1 lb green beans trimmed
  • ½ tsp salt
  • black pepper
  • flaky sea salt optional for serving

Instructions

Farro

  • Add farro, 3 cups water and a pinch of kosher salt to a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook until the farro is tender and toothsome, 25-45 minutes.
    1 cup farro, 1 pinch salt, 3 cups water

Gremolata

  • Toast the walnuts in a large skillet over medium-low heat, stirring frequently to ensure that they don’t burn, 4 to 5 minutes. Transfer toasted walnuts to a medium bowl. Add the dill, lemon zest and shallots and toss to coat. Season with salt and set aside.
    1 cup walnuts, 1 cup fresh dill, 2 large lemons, 1 large shallot, ½ tsp salt

Green Beans

  • Wipe out the skillet and heat the oil over medium. Add the green beans and season generously with salt and pepper. Cook, stirring frequently, until the beans are crisp tender and start to brown in spots, 6 to 8 minutes. Add a few tablespoons of water to help them along, if needed. Turn off the heat.
    2 tbsp olive oil, 1 lb green beans, black pepper, ½ tsp salt
  • If there is any residual cooking liquid from the farro, drain it and add the farro directly to the skillet. Toss with the beans until well combined and season with salt and pepper. Transfer to a large serving bowl or platter and top with the gremolata. Drizzle with lemon juice or white wine vinegar to finish. Season with flaky salt, if desired.
    flaky sea salt

Notes

Serves 4

Nutrition

Calories: 490kcal | Carbohydrates: 58g | Protein: 13g | Fat: 27g | Saturated Fat: 3g | Sodium: 621mg | Potassium: 691mg | Fiber: 15g | Sugar: 7g | Vitamin A: 1718IU | Vitamin C: 53mg | Calcium: 132mg | Iron: 4mg
Nutrition Facts
Farro and Green Bean Salad
Amount Per Serving
Calories 490 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 3g19%
Sodium 621mg27%
Potassium 691mg20%
Carbohydrates 58g19%
Fiber 15g63%
Sugar 7g8%
Protein 13g26%
Vitamin A 1718IU34%
Vitamin C 53mg64%
Calcium 132mg13%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Farro-Stuffed Poblanos

This is a variation on a recipe of completely unknown origin. It started with smoked gouda and bell peppers, but I’ve shifted and adjusted to bring it more in line with tastes I like.

Soaking the walnuts helps make them less bitter, I think.

Farro-Stuffed Poblanos

Prep Time30 minutes
Cook Time25 minutes
Total Time55 minutes
Course: Dinner
Cuisine: California
Keyword: Farro
Servings: 4 servings
Calories: 444kcal

Ingredients

  • 1 cup farro
  • 4 oz smoked cheddar cheese small-diced
  • 2 oz walnuts
  • 1 cup passata strained tomatoes
  • 1 tsp sweet paprika
  • 6 medium poblano peppers

Instructions

  • Rinse the poblanos and dry them. Turn on the broiler. Place peppers on a sheet pan and broil for a few minutes, flipping once, until both sides are roasted. Remove and place in a large covered casserole dish (with the cover on) to cool and steam. Make sure it's large enough to hold the peppers in one layer as you'll be using it next. Once the peppers have cooled, remove from the dish and remove the charred skins carefully. Cut in half and remove seeds and interior stem / membranes. Wipe out the dish to use again in a future step.
  • Bring a large saucepan of water to a boil with plenty of salt. Add the farro and cook for 15-25 minutes, until cooked. Drain well and shake to get most of the liquid out.
  • Meanwhile, soak the walnuts in hot water for 10 minutes. Drain and dry. Chop roughly.
  • Preheat oven to 350ºF. Oil the dish you cooled the peppers in. In a large bowl, mix cooked farro, diced cheese, chopped walnuts, 1 cup passata and most of the paprika. Season to taste with salt and pepper.
  • Fill the peppers with the farro mixture. It can overflow some if you have a lot of material. Cover, place in the oven and bake 15 to 20 minutes, until peppers are tender.

Nutrition

Calories: 444kcal | Carbohydrates: 55g | Protein: 17g | Fat: 20g | Saturated Fat: 7g | Cholesterol: 30mg | Sodium: 204mg | Potassium: 828mg | Fiber: 13g | Sugar: 8g | Vitamin A: 1523IU | Vitamin C: 150mg | Calcium: 263mg | Iron: 4mg
Nutrition Facts
Farro-Stuffed Poblanos
Amount Per Serving
Calories 444 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 7g44%
Cholesterol 30mg10%
Sodium 204mg9%
Potassium 828mg24%
Carbohydrates 55g18%
Fiber 13g54%
Sugar 8g9%
Protein 17g34%
Vitamin A 1523IU30%
Vitamin C 150mg182%
Calcium 263mg26%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.