Farro is a whole grain with nutty flavor. Similar to rice, it has both a hearty texture and starchiness. It that works well for risotto-style cooking. Paired with mushrooms and green peas, this is plant-based comfort food. An oil-free vegan dish with Italian inspiration.
What is Farro?
Farro is an heirloom grain, a member of the wheat family that is organically grown in Italy. It has a chewy texture and nutty flavor. It is similar to rice, however, it has more plant-based protein and satisfying fiber.
What Type of Farro Should I Buy?
Farro comes in three main varieties:
- Pearled farro: This variety is the most common in grocery stores. It is “pearled” by dusting off the outer layer, giving the farro a shiny, pearl-like finish. This variety cooks the quickest, but it may not be as hearty as other varieties.
- Semi-pearled farro: This variety of farro still has half the grain intact. The cooking time is shorter than with whole farro, but you have more texture and nutrition than pearled farro.
- Whole farro: This variety still has the whole grain intact. You get the most plant-based nutrition and texture from this type of farro. However, it can take 30-40 minutes to cook. To reduce the cooking time, though, try soaking the farro overnight in water. Then, rinse and cook in fresh water the next day.
My preference is whole or semi-pearled farro. I love how it keeps its chew texture. Plus, it releases more starchy creaminess, which is perfect for risotto or farro soup. Pearled farro is fine, though, if you’re in a hurry.
What is Risotto-Style Cooking?
Risotto-style cooking is a method where you add hot liquid to a grain slowly, one cup at a time. With each addition, you stir the grain to slowly release the starches. The goal, with a risotto, is to have both a naturally creamy texture and still keep some of the chewy bite of the grail.
The risotto-style cooking can be applied to many grains. Besides just rice, you can use it on farro, quinoa, or even Chickpea “Rice” pasta.
What Makes a Good Plant-Based Risotto?
There are main steps to building a delicious risotto:
- Simmer the Broth: Keep your vegetable broth simmering during the cooking. You can create your own broth using scraps of asparagus, onion, carrot, shiitake mushroom stems, and garlic. Or, use a good quality, low-sodium brand from the store. Keep the broth covered so that it doesn’t all evaporate while you’re making your plant-based risotto.
- Start with Onion and Garlic: Start the risotto cooking with ingredients from the Allium family. Onion, shallot, garlic, and leeks all work to add the first flavors.
- Toast your Grain: Whether you’re using farro, rice, or another grain, toast it in the pan for 1-2 minutes. This should be a dry toast. No oil or other liquid is needed. This adds nutty flavor to the finished dish.
- Deglaze with Wine: Before adding your vegetable stock, deglaze the risotto with wine. White wine is best to keep a neutral color. But, if you’re avoiding alcohol, you can use white vinegar like Champagne vinegar, Rice vinegar, or White Wine vinegar.
- Add the Broth: Add the broth slowly. Start with 1 – 1 1/2 cups of broth and stir. Then, every 5-7 minutes, you’ll add another 1-1 1/2 cups broth. If you add all of your broth too quickly, the grains won’t be done in the center.
- Stir Often: Stirring your plant-based risotto often helps release the starches. In turn, you’ll get a creamier, more delicious risotto.
- Finish with Nutritional Yeast: Traditional risotto is finished with cheese. However, for a plant-based vegan version, nutritional yeast adds a cheesy, umami flavor.
When cooking with wine, let wine the reduce until almost evaporated. This takes 1-2 minutes. Then, add your water or vegetable broth 
Just like any good risotto, you should be able to “draw a line” in the bottom of the pan.
Chef Katie’s Plant-Based Cooking Tips
Gluten-Free Version: For a gluten-free whole-grain version, simply use short grain brown rice
Nutritional Yeast: Nutritional Yeast adds cheesy, umami flavor to many vegan recipes. Use it sauces, soups, stews, dressing, mashed potatoes, and stuffed sweet potatoes. Besides great flavor, it has healthy protein and essential vitamins like B-12.
Vegan Bouillon Cubes: For adding flavor to plant-based soups, stews, braises, and sauces, I always keep a few of the Edward and Sons vegan bullion cubes on hand. They come in Beef, Chick’n, and Low-Sodium Veggie flavors. Plus, it’s easy to keep a few in your pantry.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
- Medium
- Servings: 4
- Ready In: 45 minutes
- Yield: About 7-8 cups
If you like this, you should also try: Farro Italian Vegetable Soup, 10-Minute Gluten-Free Pasta Romana, and Spicy Calabrian Style Whole Wheat Pasta Shells.
Vegan Mushroom Pea Italian “Farro-tto”
Ingredients
- 6 cups vegetable broth
- 2 shallot diced
- 10 oz cremini mushrooms sliced
- 3/4 cup farro
- 2 cloves garlic minced
- 1/2 cup dry white wine
- 2 tablespoons nutritional yeast
- 1/2 cup green peas frozen
- Salt and pepper to taste
- Parsley or Chives to garnish
Instructions
- To simmer the stock: In a medium pot, pour the vegetable stock. Cover and bring to a simmer. Keep at a low simmer, covered, while making farrotto.
- To make the Farrotto: Place the mushrooms and shallots in a wide pan over high heat. Sprinkle on a little salt and sauté over high heat for 5-7 minutes.
- When the shallots and mushrooms are well-browned and starting to stick the pan, add the farro. Stir to combine. Let the farro toast for 3 minutes or until fragrant. This will give your Farrotto a deep, nutty flavor.
- Add the garlic and wine. Use a wooden spoon to deglaze the pan, scraping up any bits from the bottom. Reduce the wine until almost evaporated. Add a cup of the simmering broth. Stir vigorously to release the starches of the farro. Reduce heat to a steady simmer. Let the farro simmer until most of the broth is absorbed.
- Continue adding the vegetable broth, 1 cup at a time, every 7 minutes or so, stirring vigorously each time. Repeat until the farro is “al dente”, takes about 20-25 minutes. You may not use all of the broth.
- When the farro is al dente tender, stir in the nutritional yeast. Turn off the heat and add the green peas. Season with salt and pepper, to taste.
- Garnish with fresh parsley or chives and serve immediately.
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 148 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 348 mg | 14 % |
| Potassium 823 mg | 24 % |
| Total Carbohydrate 26 g | 9 % |
| Dietary Fiber 4 g | 16 % |
| Sugars 2 g | |
| Protein 10 g | 19 % |
| Vitamin A | 3 % |
| Vitamin C | 3 % |
| Calcium | 3 % |
| Iron | 9 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Bobs Red Mill Grain Farro 24 OZ
- Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce
- Simple Girl (2 Pack Set) Dry Bouillon Base
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