Farro is the best thing since sliced bread, in my view. It cooks quickly and is completely delicious. It’s versatile and goes with any meal. Rich in fiber, with more protein than wheat (although it is similar to spelt) and high in complex B vitamins, farro is an ancient grain with a low-gluten content that can be traced by to 5000 BC.
Makes 3–4 servings
INGREDIENT LIST:
Extra virgin olive oil
2 cloves fresh garlic, minced
½ red onion, diced
Sea salt
¼ head cauliflower, broken into small florets
Grated zest of ½ fresh lemon
1 cup farro, rinsing not needed
2 cups spring or filtered water
2–3 sprigs fresh basil, leaves removed, coarsely chopped.
STEP BY STEP INSTRUCTIONS:
Place oil, garlic, and onion in a sauce pan over medium heat. When the onion begins to sizzle, add a pinch of salt and sauté for 2–3 minutes. Stir in cauliflower and lemon zest. Add farro and water and bring to a boil. Add a generous pinch of salt, cover, and reduce heat to low. Cook until all liquid has been absorbed and farro is tender, about 20–25 minutes. Stir in fresh basil and serve warm or at room temperature.
no information about heart health would be complete without whole grains but before you start rolling your eyes and go here comes the brown rice and seaweed settle down we’re going to make a whole grain called farro with two RS gentlemen far very good the more you roll your RS the more you love farro so farro is an ancient grain that comes to us from Beyond the Renaissance in Italy it’s said to be Juliet’s favorite food but we don’t know because Romeo and Juliet who really knows right anyway farro is very high in fiber and minerals and vitamins and helps to control cholesterol so we’re going to cook it today in a way that makes it a little sexier when you think of whole grains so we’re going to take some extra virgin olive oil which is heart healthy oleic acid with uh as a monounsaturated fat with some garlic which is antibacterial antifungal and good for for circulation some red onions which are rich in magnesium see nothing’s arbitrary all of this is good for your heart and we’re going to sweat those until the olive oil gets hot you’ve heard me say it a million times but I will say it again you can cook olive oil to high heat have a ball what you cannot do if you want the flavor is cook it without the first ingredient in there right if you want that little hit of olive oil peppery fruity taste at the end of your dish you put the oil the pan and then your garlic and onions and then turn on the heat okay so you’re going to have to let the sizzle build sorry it’s not sexy just let the sizzle build let the onions sweat and let that happen we’re going to add to it while that Sizzle is building some lemon zest now lemon zest from an organic lemon please use organic Citrus if you’re using the zest so there’s no pesticides involved you want to cook the zest as long as you want to cook it you want to put at the beginning put at the beginning you want to put it at the end put it at the end but you add the lemon juice at the end of the recipe when you’re done cooking so you get a lovely sour taste and not a bitter metalic taste the citric acid will turn really fast so now we’re going to sauté our onions until they’re just under raw I usually tell you sauté them till they’re translucent but you just want to take the edge of rawness off them because the f is going to get soft and so you want a little bit of a different kind of a texture so now we have our cauliflower cauliflower is one of the cruciferous veggies it is loaded with a compound called sulfurane and sulfurane helps to lower cholesterol so if you leave here watching the show and think she’s nice but she’s nuts eat some cauliflower anyway to help your cholesterol go down with cauliflower you can cut it if you like to but I like to break the fettes because then I don’t end up with cauliflower all over over creation and the fettes don’t get damaged if the greens look good on your cauliflower sometimes you have to split the stem if the greens look good on your cauliflower you can use it in soup but if they’re the slightest bit yellow put them in the compost bin because they’ll just turn bitter so kind of keep that in mind and finally the star of the show farro you can see these beautiful lovely grains now there’s two kinds of farro there’s whole farro which takes about an hour to cook and there’s something called farro Pato which is slightly refined and Cooks in about 20 to 25 minutes and that’s what we’re using here and I want to use two times the amount of water as you have farro so it was a cup of farro so about two cups of water and then a pinch of salt cover bring to a boil reduce the heat to low cook until all the liquid’s gone and the farro is soft and you have the perfect whole grain dish to complement the rest of your meal all right we’re about to get into the lovely territory of dessert and hard Health but first let’s finish off our farro it’s cooked it’s nice and fluffy so now we’re going to take and just snip some basil leaves into it with some some scissors design designed for herbs and greens I love these they make my life so easy in the kitchen and by doing this by not putting the leaves in whole which you can do as well this kind of opens up the aromatic oils and gives it a really nice um flavor of Basil so we’re just going to do a couple more in there okay then a tiny bit of lemon juice maybe the juice of one half of a lemon and then we’ll just turn this out when you’re done cooking something whether it’s greens whole grains vegetables whatever when you’re done please get the food out of the pan you want it to stop cooking when it’s you know cooked so just let that sit there we’ll do another little garnish of basil and this dish is ready to go lovely he
2 Comments
I will be making this! It sounds totally delicious!
thank you, I have a bag of farrow and was wondering what to do with it – now I know.