By Lori Skurbe, MPH, CDE, Prime Surgicare Bariatric Dietitian
We are encouraging our patients to eat a more plant-based diet due to proven nutritional and health benefits.
When adopting a whole food diet, you may begin to read or hear about foods that may be unfamiliar to you, such as farro, an ancient grain used around the world for thousands of years.
In health-conscious recipes, you may see this form of wheat with a nutty, dense texture that provides more fiber than pasta, bread or rice.
It looks similar to brown rice when uncooked and looks like barley after cooking.
Are you ready to enliven your palette with a new grain?
Here are some fast facts and a simple recipe to get you started:
Is Farro Nutritious?
Farro is an excellent source of protein, fiber, vitamins, minerals and phytonutrients.
A 1/2 cup of prepared farro is only 100 calories, 4 grams protein, 3.5 grams fiber and 1 gram of fat.
What if I have Gluten Issues?
Since farro is lower in gluten than other forms of wheat, it may be satisfactorily tolerated by people who are gluten sensitive, but should nonetheless be avoided if you have Celiac disease or are allergic to gluten.
NPR: An Ancient Grain Worth Figuring Out
Is Farro Hard to Cook?
Farro is quick and simple to prepare—you can compare it to couscous or rice preparation. It’s a versatile grain dish which many enjoy as a hearty hot or cold cereal, mixed with various spices, sauces or vegetables or served chilled as a cool and satisfying summer salad base.
Some additional ideas include adding it to thicken soups, combined with beans, roasted veggies and breadcrumbs and sautéed for a delightful bean burger.
Cook it risotto-style with broth, a splash of white wine, and topped with pine nuts, black pepper and Parmesan.
Before you begin to cook it, be sure to thoroughly to rinse the grain in cool water.
If you purchase it boxed, just follow package instructions, usually two parts liquid to one part farro (ex: 2 cups water or broth to 1 cup farro).
Ready to venture a bit further by trying a one-pot dish?
Below is a recipe for you to try! Enjoy!
Vegetarian Farro Skillet
Makes 6 servings.
Ingredients:
1 ½ cups farro, uncooked
1 (14 ounce) can vegetable broth
1 (14.5 ounce) can Fire Roasted Diced Tomatoes, undrained
2 tablespoons light olive oil, divided
2 cups quartered lengthwise, sliced zucchini
1 teaspoon ground cumin
½ tsp salt (may omit if need to reduce sodium)
½ cup diced green bell pepper
½ cup chopped yellow onion
½ cup fresh corn kernels
1 teaspoon finely chopped garlic
1 (15 ounce) can black beans, drained and rinsed
3 tablespoons chopped fresh cilantro
Directions:
- Stir together farro, broth, undrained tomatoes and 1 tablespoon oil in medium saucepan. Bring to a boil over medium-high heat. Cover, reduce heat and simmer for 25 minutes until liquid is absorbed.
- Heat remaining 1 tablespoon oil in large skillet over medium-high heat. Add zucchini and sprinkle with half of the cumin and salt; cook 5-7 minutes or until tender and browned, stirring occasionally. Remove from skillet and set aside and keep warm.
- Add bell pepper, onion, corn and garlic; sprinkle with remaining cumin and salt. Cook 5 minutes, stirring occasionally. Stir in beans, heat 2 minutes more. Add zucchini back to skillet along with cooked farro; stir to combine. Top with cilantro before serving.
Nutrition Facts (per serving): 307 calories. 11.1 grams protein, 7.6 grams dietary fiber, 6.6 grams fat
About Dietitian Lori Skurbe and the Bariatric Success Program at Prime Surgicare
Lori has been a dietitian for over 20 years with an extensive background in weight management, bariatric nutrition and diabetes education.
She has worked at the local, state and national levels of The Academy of Nutrition and Dietetics; she served as president of the New Jersey Dietetic Association.
Lori plays a key role in pre- and post-operative nutritional counseling and guidance for people undergoing surgical weight loss at Prime Surgicare.
To learn more about our comprehensive weight loss surgery program, call our team of friendly and respectful professionals at (732) 982-2002.
Source: Allrecipes.com accessed 8/8/19