Active time: 10 minutes Total time: 40 minutes
Farro is an “RD-choice” grain to cook with because of its delicious nutty flavor and high fiber and protein content. Nutty farro cooks in just 9 minutes in this whole-grain electric pressure cooker dish, the grains release starch as they cooks to make a creamy risotto-like dish. Semi-pearled farro is easy to find at grocery stores and still retains a distinctive chew and is full of healthy fiber. The addition of fresh peas (frozen is fine in a pinch), pea shoots and lemon give this hearty whole-grain dish a fresh flavor of spring.
Shopping tip: If you can’t find pea shoots (look at farmers markets and well-stocked groceries), substitute baby spinach, fennel fronds or baby arugula.
Instant Pot Fresh Pea Farrotto With Pea Shoots
- 2 tablespoons olive oil
- 1 large leek, light green and white parts only, rinsed well and thinly sliced
- 2 celery stalks, thinly sliced
- 1 1/2 cups (304g) semi-pearled farro
- 3 medium garlic cloves, chopped
- 2 1/2 cups (592ml) chicken bone broth
- 1 bay leaf
- 1 cup fresh peas (from 1 pound of pods)
- 1/2 cup (30g) shredded Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 cups (85g) fresh pea shoots
- 2 teaspoons lemon juice
Put the oil in an electric pressure cooker, select Sauté and adjust to Normal/Medium heat. When the oil is hot, add the leeks and celery and cook, stirring frequently, until the leeks are tender, 4 minutes. Add the farro and garlic and cook, stirring frequently, for 1 minute. Press Cancel.
Add the broth and bay leaf and stir to combine. Lock on the lid, select the Pressure Cook function and adjust to High pressure for 9 minutes. Make sure the steam valve is in the Sealing position.
When the cooking time is up, let the pressure come down naturally for 10 minutes, and then quick-release any remaining pressure. Stir in the peas and cheese. Cover and let stand 3 minutes, the cooking liquid thickens as it stands. Season with the salt and pepper.
Toss the pea shoots with the lemon juice. Divide the farro among 4 bowls. Top with the pea shoots and serve.
Nutrition bonus: Semi-pearled farro is lightly scratched to help the grains absorb cooking liquid, but still retains 3 grams of protein per 1/4 cup. The complex carbohydrates in farro contain cyanogenic glucosides, which stimulate the immune system and improve cholesterol levels.
Serves: 4 | Serving Size: 1 2/3 cups farrotto, 1/2 cup pea shoots
Nutrition (per serving): Calories: 408; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 8mg; Sodium: 468mg; Carbohydrate: 57g; Dietary Fiber: 10g; Sugar: 3g; Protein: 21g