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Farro with pomegranate & walnuts

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I love the nutty toothsome qualities of farro and paired with the brightness of pomegranates & buttery walnuts this winter grain dish is a standout. I love serving this dish in the winter around the holidays when you can find great fresh pomegranates. At the cafe we serve a small scoop of this mix along with duck confit, but try it along side any roast game bird or alone as a hearty vegan side dish.

Further Food Commentary:

Introduce a delicious whole grain and powerful 'super fruit' to your typical diet! Farro is an ancient wheat variety originating from Italy. It has a wonderful, nutty flavor and its high fiber content will provide sustainable energy to keep you feeling full and satisfied. Pomegranate originated in Iran and is widely cultivated throughout India and the dryer regions of Asia. Long prized for its rich color and flavor, pomegranate is packed with vitamin C and works as a powerful antioxidant within the body.

By Megan Fahey, MS, Nutritionist

Farro with pomegranate & walnuts

Stars ( Reviews)

  • Prep Time:30 min
  • Cook Time:30 min
  • Servings: 6

Ingredients

1 cup farro
¼ cup pomegranate seeds
¼ cup walnuts (toasted & rubbed)
¼ cup mixed herbs (cilantro parsley, mint & celery leaves)
2 tablespoons minced shallots macerated in red wine vinegar
1 tablespoon extra virgin olive oil
1 tablespoon teaspoon salt

Instructions

  1. In 1 quart of cold water bring the farro to a boil (for about 20 minutes) then reduce to a simmer.
  2. In a large skillet over medium heat toast the walnuts until they are brown and become fragrant.
  3. Once the walnuts have cooled slightly dump them into a dish cloth, gather the cloth into a bag and rub vigorously. Doing this gets the bitter skin off the walnuts yielding the sweet, toasted fruit.
  4. Deseed the pomegranate, saving any of the juice and seeds you wont need (delicious sprinkled on just about anything or baked into the morning’s muffins!).
  5. After 20 minutes take a peek at the farro, they will have “popped” slightly when done. Taste them, they should be crunchy but you want avoid over cooking them and turning into soft mush.
  6. When they’re done, stir in salt and let sit for 3 minutes.
  7. Drain farro into a colander and rinse with cold water for a few minutes to stop the cooking and also wash away some of the residual starches.
  8. Transfer to bowl and add in the pomegranates, walnuts, and herbs and mix.
  9. Stir in 1 tablespoon of the macerated shallot mixture and taste for acidity and salt, add more if needed.
  10. Scoop into serving dishes and drizzle liberally with bright, fruity olive oil.
In 1 quart of cold water bring the farro to a boil (for about 20 minutes) then reduce to a simmer. In a large skillet over medium heat toast the walnuts until they are brown and become fragrant. Once the walnuts have cooled slightly dump them into a dish cloth, gather the cloth into a bag and rub vigorously. Doing this gets the bitter skin off the walnuts yielding the sweet, toasted fruit. Deseed the pomegranate, saving any of the juice and seeds you wont need (delicious sprinkled on just about anything or baked into the morning’s muffins!). After 20 minutes take a peek at the farro, they will have “popped” slightly when done. Taste them, they should be crunchy but you want avoid over cooking them and turning into soft mush. When they’re done, stir in salt and let sit for 3 minutes. Drain farro into a colander and rinse with cold water for a few minutes to stop the cooking and also wash away some of the residual starches. Transfer to bowl and add in the pomegranates, walnuts, and herbs and mix. Stir in 1 tablespoon of the macerated shallot mixture and taste for acidity and salt, add more if needed. Scoop into serving dishes and drizzle liberally with bright, fruity olive oil.

Nutrition Information

Per Serving:  Calories: 118; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 2mg; Potassium: 57mg; Carbohydrate: 14g; Fiber: 3g; Sugar: 1g; Protein: 3g

Nutrition Bonus: Iron: 6%

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