Farro Pilaf (clean eating)

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Farro is one of the oldest forms of wheat with a sweet,nutty flavor & tender Texture. An excellent source of complex carbohydrates that offers more than twice the amount of protein and fiber than wheat. In addition, farro contains a special type of carbohydrate called cyanogenic glucosides that help strengthen the immune system and lower cholesterol.
servings:Serves 12

prep time:
35 Minutes
total time:
40 Minutes

Cooking tip: do not pre-soak the farro 168 Calories 9G Fat 2G Saturated Fat 20G Carbohydrates 3G Fiber 7G Sugar 5G Protein

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Ingredients

  • 4 Cups Low-sodium Chicken Broth
  • 2 Cups Whole-grain Farro
  • 3/4 Cup Unsalted Pine Nuts
  • 2 Tbs Olive Oil
  • 1 Large Clove Garlic, minced
  • 1 Yellow Onion, diced
  • 1 Large Carrot, trimmed and diced
  • 1 Large Salk Celery, trimmed and diced
  • 1 tsp finely Chopped fresh Thyme Leaves
  • 1/2 Cup Unsweetened Dried Cranberries
  • 1/2 Cup Unsweetened Dried Apricots, diced
  • 1/2 tsp Sea Salt
  • 1/2 tsp Fresh Ground Black Pepper

Preparation

Step 1


directions

1

1. Bring broth and 2 cups water to a boil in a 6-Qt saucepan. Add farro, reduce heat so liquid just simmers & cook farro for about 20 to 25 minutes, until soft but still a bit firm at the center. Drain farro in a sieve placed over a heatproof bowl, reserving liquid. Place farro in a separate bowl and set aside
2

2. While faro is cooking, toast nuts. Place a small heavy skillet over medium-high heat. When hot but not smoking, add nuts. Stirring constantly, toast until nicely browned, about 3 to 5 minutes. Transfer nuts to a plate and set aside to cool.
3

3. In a large saute pan, heat oil over medium heat & swirl to coat pan. Add garlic, onion, carrot, and celery & saute, stirring frequently, until vegetables are soft but not brown, about 5 minutes. Add thyme, cranberries, apricots, salt and pepper. Saute until softened slightly, 2 minutes longer. Add reserved farro and 2/3 cup reserved cooking liquid. Stir to combine, then stir in nuts. remove mixture from heat, cover and set aside until ready to serve. Warm just before serving.

notes

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