Baked Farro with Caramelized Onion, Butternut Squash & Garlic

By á-29897

4 servings - 346g
cal 254; cal from fat 24g; total fat 2.7g; sat fat 1g;
chol 0mg; sodium 76mg; potassium 279mg
total carbs 48g; fiber 9.9g; sugar 3.8g

Ingredients

• 1 1 1 cup farro, dry
• 2-3 2-3 1/8 cups veggie broth or water + 1/8 tsp salt (or do half water, half broth)
• 1 1 1 small sweet onion, chopped
• 1/2 1/2 2 of a whole butternut squash (about 2 cups, cubed)
• 1 1 1 tsp maple syrup - toss with onions before baking
• 1 1 1 tsp extra virgin coconut oil (optional)
• 2 2 1/4 cloves garlic, roughly chopped or 1/4 tsp garlic powder
• 1/2 1/2 1/2 tsp orange zest (optional)
• To 1/4 1/4 cup fresh orange juice (or water or veggie broth)
• Other ideas..
• Nuts or dried fruit: chopped dates, slivered almonds, walnuts or dried cranberries, pistachios, orange slices would all be delish in this dish.
• 1 to cup of sliced shiitake mushrooms and a pinch of truffle salt or oil tossed with the onions to roast would be an amazing add-in!

Details

Adapted from kblog.lunchboxbunch.com

Preparation

Step 1

1. Preheat oven to 400 degrees.

2. Slice one butternut squash into two long halves.

Note: You will only be using one half for this recipe, but you could either bake both halves and double the recipe, use the other baked half for soup or simply store the other uncooked half in the fridge for the next day or two.

3. Remove seeds from the squash halve(s) you will be baking, brush the surface in a 1/2 tsp of coconut oil and sprinkle some salt and cinnamon over top. Place the squash in a roasting pan and roast flesh side up.

4. Chop your onion and toss the chopped onion with the maple syrup, other half teaspoon of coconut oil and the garlic. Lightly spray a small roasting dish with cooking spray or rub with a bit of oil. Place onions and garlic in the dish, laying them flat in one layer.

5. Roast the butternut squash until tender enough to poke with a fork. This usually takes 30-45 minutes depending on how large your squash is. You onions only need about 15-20 minutes to caramelize, so you can either put them in the oven later or pull them early.

6. While the squash is roasting, you will prepare the farro. Place 1 cup of dry farro in a small pot along with 2 1/2 cups of either water or broth. If you use broth you will not need to salt the farro grain. If you use water, add a pinch of salt to the pot now too. Bring to a boil over medium-high heat, cover with lid and reduce to a simmer. Simmer on low for 20-30 minutes or until the liquid is absorbed and farro is tender. You will want to check on the farro about fifteen minutes into cooking, and again at 20-25 minutes. If the farro is still a bit al dente and the liquid has been absorbed, add in another 1/2 cup of liquid and keep simmering, covered, until tender.

7. When onions are caramelized (blackened edges and translucent) and squash is tender baked, pull everything from the oven but do not turn oven off.

8. Slice squash into cubes and discard skin. You can actually eat butternut squash skin, but I prefer it without skins. Add rge squash, onions and cooked farro to a large mixing bowl. Add in the salt and pepper to taste as well as any fresh or dried herbs and spices. You can add a wide variety of flavors to this easily customizable dish. I added in a few torn age leaves, some cayenne and plenty of black pepper. More garlic or garlic powder is also nice.

Note: If you want your dish a bit richer, add in a drizzle of oil.

9. Toss all the ingredients together, farro, onions, squash and additional nuts or fruit and all the seasonings. Now is when you will add the additional baking liquid, toss in the orange juice or veggie broth. The juice adds a sweeter flavor, the broth more savory. Then transfer mixture to a medium or small casserole dish, cover with lid or foil and bake covered for about fifteen minutes or until all the liquid has absorbed and the flavors mix and marinate.

Serve warm