Smoky Fennel Farro

Article written and reviewed by Jamie Koonce, DACM, L.Ac, Dipl.OM
Published December 27, 2018

Farro is a specific variety of wheat that imparts a chewy texture like barley, but with a flavor similar to brown rice.

rice bowl loaded with green veggies

Yields1 ServingCategory,
Prep Time0 minCook Time12 minsTotal Time12 mins

This savory, mineral-rich entree is delicious topped with steamed zucchini, broccoli, and crunchy salad greens.

Recipe and photo by Catherine Perez, MS, RD, LDN (@plantbasedrd).

 ½ cup farro
 1 cup water
 3 tbsp salsa
 1 tsp fennel seeds
 1 tsp smoked paprika
 2 tsp minced garlic
 ¼ tsp salt (optional)
 1 pinch red pepper flakes (optional)

1

Place all ingredients in a sauce pan, bring to a boil.

2

Allow to cook on a boil for according to package instructions (usually 5 - 30 minutes, depending on how thick the particular farro grains are).

3

Give a stir to make sure everything is well combined and adjust seasonings as desired.

4

Notes:
Enjoy this entree with legumes, steamed veggies, or salad. Look for 10-minute farro from grocery stores like Trader Joe's to reduce the total cooking time.

Nutrition Facts

Serving Size 1 full recipe

Servings 1


Amount Per Serving
Calories 370
% Daily Value *
Total Fat 2.5g4%
Total Carbohydrate 81g27%
Dietary Fiber 15g60%
Protein 15g30%

Iron 25%
Magnesium 38%
Zinc 20%
Selenium 107%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

 ½ cup farro
 1 cup water
 3 tbsp salsa
 1 tsp fennel seeds
 1 tsp smoked paprika
 2 tsp minced garlic
 ¼ tsp salt (optional)
 1 pinch red pepper flakes (optional)

Directions

1

Place all ingredients in a sauce pan, bring to a boil.

2

Allow to cook on a boil for according to package instructions (usually 5 - 30 minutes, depending on how thick the particular farro grains are).

3

Give a stir to make sure everything is well combined and adjust seasonings as desired.

4

Notes:
Enjoy this entree with legumes, steamed veggies, or salad. Look for 10-minute farro from grocery stores like Trader Joe's to reduce the total cooking time.

Smoky Fennel Farro

About the author 

Jamie Koonce, DACM, L.Ac, Dipl.OM

Jamie Koonce, DACM, L.Ac, Dipl.OM is the Digital Content Manager at Mastering Diabetes. She holds a Doctorate degree in Acupuncture & Chinese Medicine, a Bachelor of Arts degree in Biology & Anthropology from Hendrix College, and Certification in Plant-Based Nutrition through eCornell. Jamie has been enjoying a plant-based lifestyle since 1999. In addition to writing at Mastering Diabetes, she teaches continuing education courses to other health professionals on the science behind a low-fat, plant-based, whole-food lifestyle for specific medical conditions.