Farro is an ancient, Italian form of wheat, with a nutty flavor and a chewy texture. When you shop for farro, you might see both whole “Grano Entero” and pearled “Perlato” or “Semi-Perlato.” While whole farro takes longer to cook, it’s considered a whole grain, whereas pearled, which cooks in as little as 25 minutes, isn’t. Since the bran has been removed, it has less fiber and protein per serving. This dish can be served as a “bowl” with a farro base and toppings arranged on top or tossed to mix and served as a grain salad.
Farro and White Bean Bowls With Lemon-Thyme Dressing
- 1 cup (240ml) farro
- 1/2 cup (120ml) no-salt added vegetable stock
- 2 tablespoons fresh thyme, chopped
- 1/4 cup (60ml) fresh lemon juice
- 1 teaspoon cornstarch
- 1/2 teaspoon salt
- 15 ounces (425g) canned navy beans, no-salt added, drained and rinsed
- 4 cups (100g) fresh spinach, chopped
- 1 cup (240ml) shredded carrot
- 1/4 cup (60ml) shredded Parmesan cheese
- 1/2 teaspoon black pepper
Place the farro and 4 cups water in a small saucepan and bring to a boil. Reduce the heat to low, cover and simmer until your grain is tender. Whole farro will cook in 45–60 minutes. Drain and let cool.
In a small saucepan, combine the stock and fresh thyme and bring to a boil over medium-high heat. Reduce the heat and simmer gently for 5 minutes. In a cup, whisk the lemon juice, cornstarch and salt. After simmering the thyme, whisk in the lemon juice mixture and stir until thickened and clear. Remove from heat and let cool completely.
In a large bowl, place the farro and drizzle with half of the lemon-thyme mixture. Toss to coat, and portion into four bowls. Arrange the remaining beans, spinach, carrot and Parmesan on the bowls, and drizzle with the remaining lemon-thyme dressing. Sprinkle with cracked pepper and serve.
Serves: 4 | Serving Size: 1 1/2 cups
Nutrition (per serving): Calories: 415; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 18mg; Sodium: 785mg; Carbohydrate: 60g; Dietary Fiber: 11g; Sugar: 5g; Protein: 25g