- Country: Italy
– Region/Province: Central Italy (Tuscany)
– Prep Time: 15 minutes
– Cook Time: 40 minutes
– Total Time: 55 minutes
– Servings: 4
– Difficulty: Medium
Health Benefits
– Digestive Health: Farro is an ancient grain that is high in fiber and easy to digest.
– Weight Management: A hearty and satisfying meal that is also low in calories.
– Immune Support: Mushrooms are a good source of immune-boosting nutrients.
Dietary Categories
– âś… Vegetarian
– ❌ Contains gluten and dairy.
Nutritional Highlights (per serving)
– Calories: 350
– Protein: 12g– Fiber: 8g
– Key Nutrients: Selenium, Niacin, Riboflavin
Ingredients (with quantities)
– 1 tbsp olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 8 oz mixed mushrooms (cremini, shiitake, porcini), sliced
– 1 cup pearled farro
– 1/2 cup dry white wine
– 4 cups vegetable broth, warmed
– 1/4 cup grated parmesan cheese
– 2 tbsp chopped fresh parsley
– Salt and black pepper to taste
- Instructions
1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and
cook until softened, about 5 minutes.
2. Add the garlic and mushrooms and cook until the mushrooms have released their liquid
and are browned, about 10 minutes.
3. Stir in the farro and cook for 1 minute to toast the grains.
4. Pour in the white wine and cook until it has been absorbed.
5. Add the vegetable broth, 1 cup at a time, stirring frequently until each addition is
absorbed before adding the next. This process should take about 20-25 minutes.
6. Once the farro is tender and the risotto is creamy, stir in the parmesan cheese and
parsley. Season with salt and pepper to taste.
7. Serve hot.
Chef's Healthy Modifications
– Original ingredient → Healthier substitute: Using farro instead of Arborio rice makes
this risotto higher in fiber and protein.
– Cooking method change for health: This is a simple and healthy cooking method.
– Portion/serving suggestions: Serve as a main course or a side dish.
Cultural Context
Farro is an ancient grain that has been cultivated in Italy for centuries. It is a staple of Tuscan
cuisine and is often used in soups, salads, and risottos. This healthy farro risotto is a delicious
and nutritious way to enjoy this classic Italian grain.
