Spring Farro Risotto

Serves:  4 (about 1 1/4 cups or 300 ml per serving)
Prep time: 5 minutes | Cook time: 35 minutes | Total time: 40 minutes

Ingredients:

  • 4 cups (960 ml) low-sodium vegetable broth, warmed

  •  2 Tbsp olive oil

  •  2 shallots, finely chopped

  •  2 garlic cloves, minced

  •  1 1/2 cups (312 g) pearled farro* 

  •  1/2 tsp salt

  •  1/8 tsp black pepper

  •  1/2 bunch asparagus, trimmed and chopped into 1-inch pieces (about 1 cup or 134 g)

  •  1 cup (134 g) frozen green peas

  •  Zest of 1 fresh lemon (about 2 tsp)

  •  2 Tbsp finely chopped fresh parsley

  •  1 Tbsp nutritional yeast (optional)

Instructions:

  1. Read through recipe and put all ingredients in your work area before starting your prep.
  2. In a small saucepan, heat broth and keep warm over low heat.

  3. In a large, heavy bottomed pot, heat oil over medium heat. Add shallots and garlic and cook, stirring frequently, until shallots are translucent, about 2–3 minutes.
  4. Add farro and cook an additional minute, stirring often. Add salt, black pepper and 1 cup broth. Let simmer, stirring frequently, until most of the broth has been absorbed, about 4–5 minutes. Continue adding remaining broth, 1 cup at a time, stirring frequently, for approximately 20 minutes, or until farro is cooked through and slightly chewy.
  5. Add asparagus and peas with the last addition of broth. Let simmer, while stirring frequently, for 6–7 minutes, or until the broth has been absorbed, asparagus is crisp-tender and peas are warmed through.
  6. Remove from heat. Stir in lemon zest, parsley and nutritional yeast (if using). Add additional salt and black pepper to taste, if necessary 

*If using whole farro, be sure to soak farro overnight and drain/rinse when ready to use.

Notes:

Make it gluten-free: Use 1 1/2 cups arborio rice or short-grain brown rice instead of farro. 

Nutrition Information Per Serving:

369 calories, 8.3 g total fat, 1.2 g saturated fat, 1.3 g polyunsaturated fat, 5.1 g monounsaturated fat, 0 mg cholesterol, 471 mg sodium, 478 mg potassium, 66 g total carbohydrates, 12 g fiber, 4.2 g sugar, 13.2 g protein, 5% calcium, 20% iron

 

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