Farro is one of my favorite whole grains. I love its chewy and nutty texture and flavor. Its name is Italian for “emmer wheat,” an ancient strain of hard wheat from the Fertile Crescent in western Asia. With a higher fiber and protein content than common wheat, it’s a great way to make sure you hit the “whole grain” category in your daily diet and it sustains a hungry belly for quite a while as the grain’s complex carbs break down slowly, keeping your energy level stable.
I just came back from a weekend of eating and drinking in Seattle and this was a great meal to make sure we get back on the healthy train (in addition to blending up one of my favorite green smoothies). Also, the sun’s been shining this week and I wanted to incorporate some fresh spring and summer ingredients – hence my new recipe for farro risotto with peas, mint and pistachio.
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Farro Risotto with Peas, Mint & Pistachio
- Total Time: 50 minutes
- Yield: Serves 4
- Diet: Vegetarian
Description
Spring flavors shine in this hearty farro risotto. Creamy, vibrant, and perfect for a light yet satisfying dinner.
Ingredients
- 1 cups (237 ml) pearled farro
- 2 cups (473 ml) chicken broth
- 2-3 cups (473-710 ml) water
- 0.5 cups (118 ml) pistachios
- 0.5 cups (118 ml) frozen peas
- 2 oz (57 g) aged parmigiano reggiano
- 2-3 cloves garlic
- 3 tablespoons olive oil
- 1-2 splashes of white wine
- 1 bunch fresh mint
- 1 tablespoon butter
Instructions
- Heat a pan to medium heat with olive oil and minced garlic. Sauté until the garlic is fragrant but not brown.
- Add farro to the pan and toast with the oil and garlic.
- Pour in chicken stock to cover the farro and cook on medium-high heat until absorbed. Repeat this process 5-6 times, adding more stock or water (start with 2 cups chicken broth, then add 2-3 cups water) until the farro is chewy and soft (about 30-40 minutes).
- Once the farro is ready, stir in 1 tablespoon of butter (optional).
- Add thawed peas and warm through.
- Stir in torn mint leaves.
- Finish with chopped pistachios and shaved Parmesan cheese.
Notes
- For a richer flavor, use homemade chicken broth instead of store-bought.
- If you don’t have fresh mint, 1 teaspoon of dried mint can be substituted.
- Toasted farro adds nutty flavor; toast for 2-3 minutes until lightly browned before adding broth.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: Italian
Nutrition
- Serving Size: 1 cup
- Calories: 450
- Sugar: 5
- Sodium: 300
- Fat: 20
- Saturated Fat: 5
- Unsaturated Fat: 12
- Carbohydrates: 70
- Fiber: 8
- Protein: 12
- Cholesterol: 20
Frequently Asked Questions
Does farro need to be soaked before making this risotto-style dish?
Soaking whole farro for 30 minutes speeds up cooking, but pearled or semi-pearled farro can go straight into the pot. Check the package, since cooking times vary significantly between types.
How do I know when the farro has reached a creamy risotto-like consistency?
Add the broth gradually and stir regularly, as you would with rice. The farro is ready when it is tender but still has a slight chew, and the starchy liquid has thickened around it.
Can I use frozen peas instead of fresh?
Frozen peas work well here and have the advantage of cooking quickly. Stir them in during the last two minutes so they stay bright green and do not turn mushy.
