is composed of the grains of certain wheat species, sold dried and prepared by cooking in water until soft, but still crunchy (many recommend first soaking overnight). It may be eaten plain, though it is often used as an ingredient in dishes such as salads and soups. It’s also a wonderful grain as a risotto.
- 2 cups vegetable stock
- 1¾ cups guava or mango nectar
- 1 cup chopped Vidalia onion
- 2 tablespoons shaved garlic
- 2 tablespoons olive oil
- 1 tablespoon butter
- 8 ounces Indian Harvest Farro, dry (or barley)
- ½ cup white wine
- 3 teaspoons pine nuts, toasted
- 2 teaspoons fresh mint, thinly sliced
- 1 tablespoon chopped fresh cilantro
- 1 ounce goat cheese, crumbled
- 1 tablespoon jerk seasoning
- 1 mango, peeled and diced
- 1 papaya, peeled and diced
- Combine vegetable stock and mango or guava nectar in a bowl.
- Sauté onion and garlic in oil and butter until translucent, about 2 minutes.
- Add farro; toast for 2 minutes (you will smell the toasty scent as it cooks). Add white wine and let alcohol cook off, about 2 minutes. Reduce to medium-low heat, and simmer.
- Add nectar/vegetable stock in half-cup increments (like you’re making risotto). Cover to retain all heat, and steam while simmering.
- Continue adding stock (leaving ⅓ cup for pesto) until farro plumps up and is cooked, about 25–30 minutes.
- Heat sauté pan and toast pine nuts, until light brown. Reserve, and let cool.
- In a blender, combine mint, cilantro, pine nuts and ⅓ cup nectar/stock to make a pesto-like dressing.
- Add goat cheese and pesto to farro risotto, cream together, and serve immediately.
- Garnish with a sprinkle of jerk seasoning, and diced mango and papaya.
PER SERVING: 230 CAL; 5G PROTEIN; 7G FAT; 35G CARB (12G SUGARS); 220MG SODIUM; 4G FIBER