Farro is an ancient high fiber wheat grain that has been eaten for thousands of years around the world. Farro has even earned the nickname “Pharao’s Wheat” for it’s popularity in ancient Egypt before it was spread to Italy and the ancient Roman Empire. This hearty grain with nutty taste is making it’s comeback as a gourmet specialty often seen on menus in more upscale restaurants. Farro is one of the healthiest grains. It contains a high level of fiber, protein and also B vitamins which are important for metabolic health and breaking down the carbs, fats and protein we eat.  Farro is a form of wheat so it’s not gluten free, however there’s an important difference between eating ancient forms of unprocessed wheat grains compared to popular refined types of wheat often eaten in the U.S.

Farro is high in carbs but the complex carbohydrates in farro break down slowly and provide a steady energy. If you’re someone who’s already in good shape and active on a regular basis, you might choose to have farro on any day of the week. If you’re someone with low carb tolerance, this grain will make a great WEM and give you a lot of energy during those hard working days.

*yields 2 portions

Ingredients
1 cup farro grains, soaked
4 tbsp extra virgin olive oil
2 shallots, coarsely chopped
3 cloves garlic, sliced
2 tbsp fresh parsley, chopped
3 celery stalks, chopped ints small pieces
3 small zucchinis, chopped
1 cup brown mushrooms, choopped
1/3 cup ginger kombucha or dry white wine (I used Kombucha and it was delicious)
1 cup vegetable bouillon ( I use better than bouillon – low sodium)
1 cup water

Instructions:

1. Rinse the farro grains and then soak them in 3 cups of water over night. When you’re ready to cook, strain them, but don’t rinse.

2. Heat 2 tbsp olive oil in a large skillet over medium heat and add one chopped shallot. Sauté for about 2 minutes until fragrant and then add the mushrooms, zucchini and celery. Season with salt and cook for about 5-6  minutes stirring frequently. Set aside.

3. Heat 2 tbsp olive oil in a large pot and add the other shallot, and garlic. Sauté for about 2 minutes until fragrant and then add the parsley, and farro.

4. Mix well and add the white wine (or ginger kombucha) and 1/3 cup of the vegetable stock. Keep stirring and cooking until the liquid almost evaporates and then add more. Repeat until you use up the rest of the vegetable stock. Now, you can keep adding small amounts of water until you reach the desired tenderness and consistency. Be careful not to overcook it. The farro should be tender but firm to the bite. The liquid should be creamy in consistency.

5. When the farro is done, you can take it off the heat, add the zucchini mixture and combine.

6. Garnish with fresh parsley and serve.

Macros Per Portion:
Calories: 502.1
Carbs: 91.7 g
Net Carbs: 74.3 g
Fat: 10.9 g
Protein: 18 g