This is a hearty vegan meal which will please the whole family.
Farro is an ancient grain, similar to quinoa. It’s rich in both carbohydrates and protein and a great source of fibre.
The ingredient quantities shown here will serve 3 to 4…just adjust up or down depending on how many people you are serving.
Don’t forget to make extra, for lunch or freeze for an easy dinner.
- 4 cups low-sodium vegetable stock, warmed
- 2 tablespoons extra virgin olive oil
- 2 shallots, finely chopped
- 2 cloves garlic, minced
- 1 1/2 cups pearled/quick cooking farro*
- 1/2 teaspoon salt (preferably Himalayan – high in minerals)
- 1/4 teaspoon black pepper
- 1 to 2 bunches of asparagus, trimmed and chopped into 1” pieces
- 1 cup frozen green peas
- Zest of 1 fresh lemon (about 2 teaspoons)
- 2 tablespoons finely chopped fresh parsley
- 1 tablespoon nutritional yeast (optional)
- In a small saucepan, heat the stock and keep warm over low heat.
- In a large, heavy bottomed pot, heat extra virgin olive oil over medium heat. Add shallots and garlic and cook, stirring frequently, until shallots are translucent, about 2-3 minutes.
- Add farro and cook an additional minute, stirring often. Add salt, pepper and 1 cup of vegetable stock. Let simmer, stirring frequently, until most of stock has been absorbed, about 4-5 minutes. Continue adding the remaining stock, 1 cup at a time, stirring frequently, for approximately 20 minutes, or until farro is cooked through and slightly chewy.
- Add chopped asparagus and frozen peas with the last addition of stock – let simmer, while stirring frequently, a final 6-7 minutes, or until stock has been absorbed, asparagus is crisp tender and peas are warmed through.
- Remove from heat. Stir in lemon zest, parsley, and nutritional yeast (if using). Add additional salt and pepper to taste, if necessary.
*Notes: If using whole farro, be sure to soak farro overnight and drain/rinse when ready to use.
For gluten free option, use 1 ½ cups of short grain brown rice.