Farro Risotto with Mushrooms
Farro is an Italian-born whole grain with a chewy texture and nutty flavor. One cup cooked has 220 calories, 2 grams of fat, 47 grams of carbs, 5 grams of fiber, and a whopping 8 grams of protein. It also provides nice amounts of the antioxidant vitamins A and E, and minerals like iron and magnesium. For extra fiber, this recipe calls for unhulled farro, which needs to be soaked.
- 1 cup farro, soaked at least two hours
- 2 teaspoons oil, divided
- 2 shallots, thinly sliced
- 10 ounces mushrooms, sliced
- 1 1/2 teaspoons thyme
- 1/4 cup white wine
- 4 cups vegetable broth
- 1/4 cup parmesan cheese (use vegan parmesan cheese or 2 tablespoons nutritional yeast for vegan version)
- Soak unhulled farro for at least 2 hours in water. Once soaked, drain and rinse.
- In a large skillet, heat 1 teaspoon oil over medium heat and add the shallots, mushrooms and a pinch of salt. Saute until caramelized and brown, about 10 minutes. Stir in the thyme and set aside.
- In a medium saucepan, heat the remaining tsp. of oil over medium heat and add the farro. Cook until toasted and nutty, about 1-2 minutes.
- In a separate sauce pan, bring the 4 cups of vegetable broth to a simmer.
- Stir in the 1/4 cup white wine and stir until absorbed.
- Add in the vegetable broth, 1/2 cup at a time until well absorbed. Continue to add broth in, 1/2 cup at a time until you have gone through 3 cups of broth. Stir the farro often to ensure that the liquid is absorbed.
- Add in the reserved mushroom mixture and add in another 1/2 cup of broth. Keep stirring until creamy, stirring in the parmesan cheese.
- You make not need the remaining 1/2 cup of broth but if you need more moisture, add in the last 1/2 cup.
- Season with salt/pepper as needed and serve hot.
- Recipe provided by Alexandra Caspero, R.D., of Delish Knowledge.
Per serving: 169 kcal cal., 4 g fat (1 g sat. fat), 28 g carb., 4 g fiber, 3 g sugar, 8 g pro.. Percent Daily Values are based on a 2,000 calorie diet