Italian Herbed Farro Bowls

Gathering and lingering over food is central to Italian culture. The dishes employ simplicity, relying on high-quality ingredients rather than elaborate presentation. Many dishes feature tomatoes, bell peppers, potatoes, wine and cheese. A natural plant-based cuisine, modern Italian focuses on the nuances of its regions, though nationwide the emphasis is on food produced by the earth.

(vegetarian)

Italian Herbed Farro Bowls

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Servings

6 people

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Ingredients

• 2 cups uncooked farro
• 6 cups water
• 3 tablespoons extra-virgin olive oil, divided
• 4 cloves garlic minced
• 1 large fennel bulb cut into ⅛-inch slices
• 2 cups ¼-inch carrot slices (3 large carrots)
• 1 cup dry white wine
• ½ teaspoon fennel seed crushed
• 1 cup halved cherry tomatoes
• Juice and peel of 1 lemon, divided
• 1 tablespoon dried, mixed Italian herbs
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 1 (5-ounce) package baby spinach
• ¼–½ teaspoon crushed red pepper flakes
• ¼ cup snipped flat-leaf parsley
• ½ cup coarsely chopped almonds toasted
• ¼ cup shredded Parmesan cheese

Ingredients 2 cups uncooked farro 6 cups water 3 tablespoons extra-virgin olive oil, divided 4 cloves garlic minced 1 large fennel bulb cut into ⅛-inch slices 2 cups ¼-inch carrot slices (3 large carrots) 1 cup dry white wine ½ teaspoon fennel seed crushed 1 cup halved cherry tomatoes Juice and peel of 1 lemon, divided 1 tablespoon dried, mixed Italian herbs ½ teaspoon salt ¼ teaspoon ground black pepper 1 (5-ounce) package baby spinach ¼–½ teaspoon crushed red pepper flakes ¼ cup snipped flat-leaf parsley ½ cup coarsely chopped almonds toasted ¼ cup shredded Parmesan cheese

Servings 6 people Print Recipe

Instructions

1. Rinse farro. In a large saucepan, place farro and water. Water should cover farro. Bring to a boil; then reduce heat and simmer until tender, stirring once or twice, about 30 minutes. Drain excess water.
2. Meanwhile, in a very large nonstick skillet over medium-high heat, heat 1 tablespoon oil. Add garlic and sauté until softened, about 3 minutes. Add another 1 tablespoon oil, along with sliced fennel and carrots. Reduce heat to medium and cook, stirring often, until vegetables are crisp-tender and browned, 10–12 minutes. Remove skillet from heat, and add wine and fennel seed. Return to heat, and cook until almost all the liquid has evaporated and tomatoes are tender, about 5 minutes. Stir in 2 tablespoons lemon juice, lemon peel, Italian herbs, salt and pepper. Remove from heat, and add spinach leaves; toss until spinach is slightly wilted.
3. To farro, add remaining 1 tablespoon oil, 1 tablespoon lemon juice, red pepper flakes and parsley; toss.
4. To serve, divide farro mixture among bowls and top with vegetable mixture. Garnish each bowl with almonds and Parmesan.

Recipe Notes

Nutrition Facts

Italian Herbed Farro Bowls

Amount Per Serving

Calories 112505 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

Saturated Fat 3g 15%

Polyunsaturated Fat 7g

Monounsaturated Fat 11g

Sodium 641mg 27%

Total Carbohydrates 66g 22%

Dietary Fiber 14g 56%

Sugars 7g

Protein 16g 32%

* Percent Daily Values are based on a 2000 calorie diet.

PER SERVING (1½ cups): 505 cal, 21g fat (11g mono, 7g poly, 3g sat), 0mg chol, 641mg sodium, 66g carb (14g fiber, 7g sugars), 16g protein