One-Pan Farro is a delightful dish perfect for busy weeknights or leisurely weekends. This recipe is great for anyone looking to enjoy a wholesome meal without the hassle of multiple pots and pans. Whether you’re a seasoned home cook or a beginner in the kitchen, this easy farro dish offers a healthy and satisfying option. Did you know that farro is one of the oldest cultivated grains in the world? It’s true! This ancient grain is not only nutritious but also versatile, making it a fantastic base for a variety of meals.
| Yields | Prep Time | Cook Time | Total Time | Calories per Serving |
|---|---|---|---|---|
| 4 servings | 10 minutes | 30 minutes | 40 minutes | 320 |
Ingredients
- 1 cup farro
- 2 cups vegetable broth
- 1 can (14 oz) diced tomatoes, drained
- 2 cups kale, chopped
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon olive oil
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Instructions
Step 1: Rinse the farro under cold water in a fine-mesh strainer. This helps remove any dust or debris from the grains. Set it aside to drain while you prepare the other ingredients.
Step 2: In a large skillet or a deep pan, heat the olive oil over medium heat. Once hot, add the diced onion and sauté for about 5 minutes, or until the onion is translucent and fragrant.
Step 3: Add the minced garlic to the skillet and cook for another minute, stirring frequently to prevent it from burning. The combination of onion and garlic creates a flavorful base for your One-Pan Farro.
Step 4: Stir in the rinsed farro and toast it for about 2-3 minutes. This step enhances the nutty flavor of the grain. Make sure to stir continuously to evenly toast all the grains.
Step 5: Pour in the vegetable broth and add the drained diced tomatoes and dried oregano. Bring the mixture to a gentle boil, then reduce the heat to low, cover the skillet, and let it simmer for about 25 minutes.
Step 6: After 25 minutes, check the farro. It should be tender but still have a slight bite. If it’s too firm, add a splash more of broth or water and continue cooking for a few minutes.
Step 7: Once the farro is cooked, stir in the chopped kale. Cover the skillet again and let it steam for about 5 minutes, or until the kale is wilted and tender.
Step 8: Season with salt and pepper to taste. If desired, garnish with fresh basil before serving.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 |
| Protein | 10g |
| Carbohydrates | 50g |
| Fat | 7g |
| Fiber | 8g |
| Vitamin A | 30% DV |
| Vitamin C | 25% DV |
Tips and Variations
- Substitutions: If you don’t have kale, feel free to use spinach or Swiss chard. Both are equally nutritious and will work well in this recipe.
- Make it a Protein Powerhouse: Consider adding some chickpeas or white beans to boost the protein content and make your meal even heartier.
- Spice it Up: For added flavor, toss in a pinch of red pepper flakes while sautéing the garlic. This will give your One-Pan Farro a delightful kick!
- Meal Prep: This dish stores well, making it perfect for meal prep. You can make a large batch on the weekend and have healthy lunches ready for the week.
Kitchen Equipment Needed
- Large skillet or deep pan
- Fine-mesh strainer
- Wooden spoon or spatula
- Measuring cups and spoons
- Knife and cutting board
Storing Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop with a splash of broth or water to refresh the dish. This One-Pan Farro also freezes well; simply portion it out into freezer-safe containers for up to 3 months.
Food Pairings
This One-Pan Farro pairs wonderfully with a light salad or grilled vegetables. For a complete meal, consider serving it alongside a piece of grilled chicken or fish. A glass of crisp white wine or sparkling water with lemon complements the dish beautifully.
Every bite of this One-Pan Farro with tomatoes and kale is a celebration of flavors and textures, offering a wholesome and satisfying meal. It’s the perfect recipe to share with friends and family or to enjoy as a comforting solo dinner.
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Frequently Asked Questions
Q: What is farro?
A: Farro is an ancient grain that is nutty in flavor and chewy in texture. It is a whole grain that is high in fiber, protein, and essential nutrients, making it a great addition to a healthy diet.
Q: Can I make this recipe vegan?
A: Absolutely! This One-Pan Farro recipe is naturally vegan as it uses vegetable broth and does not contain any animal products.
Q: How can I make this dish gluten-free?
A: If you need a gluten-free option, substitute farro with quinoa or brown rice. Both alternatives will offer a similar texture and flavor.
Q: Can I add other vegetables to this recipe?
A: Yes! Feel free to add any vegetables you have on hand, such as bell peppers, zucchini, or carrots. Just be sure to adjust the cooking time as needed.
Q: How long does it take to cook farro?
A: Cooking time for farro typically ranges from 25 to 40 minutes, depending on whether you use pearled or whole farro. Pearled farro cooks faster than whole farro.
Q: Is farro healthy?
A: Yes, farro is considered a very healthy grain. It is rich in fiber, protein, and nutrients, making it an excellent choice for a balanced diet.
Q: Can I make this dish ahead of time?
A: Yes, you can prepare the One-Pan Farro ahead of time and store it in the refrigerator for up to 4 days. It’s perfect for meal prep!
