Smoky Fennel Farro

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

Dec 27

Smoky Fennel Farro

Farro is a specific variety of wheat that imparts a chewy texture like barley, but with a flavor similar to brown rice. This savory, mineral-rich entree is delicious with topped with steamed zucchini, broccoli, and crunchy salad greens. Recipe and photo by Catherine Perez, MS, RD, LDN (@plantbasedrd).

Yields1 ServingCategory,
Prep Time0 minCook Time12 mins

 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
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About the Author

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.