Vegan Mushroom Pea Italian “Farro-tto”

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Mushroom Pea Faro Risotto – Healthy, Plant-based, Oil-Free, Vegan, Whole Grain Italian Recipe

Medium |  Servings: 4  |  Ready In: 45  minutes |  Yield: About 7-8 cups

Farro is an heirloom grain, a member of the wheat family that is organically grown in Italy.   Simmered slowly, using the risotto method, it has a hearty, nutty flavor that pairs well with mushrooms and sweet green peas in this healthy, oil-free recipe.  This is satisfying, vegan Italian comfort food.  It makes the perfect one-pan weeknight dinner. Yet, it’s impressive enough for a dinner party.

If you like this, you should also try: Farro Italian Vegetable Soup10-Minute Gluten-Free Pasta Romana, and Spicy Calabrian Style Whole Wheat Pasta Shells.

Ingredients

  • 6 cups vegetable broth
  • 2 shallot
  • 10 oz cremini mushrooms
  • 3/4 cup farro
  • 2 cloves garlic, minced
  • 1 cup dry white wine
  • 2 tablespoons nutritional yeast
  • 1/2 cup green peas, frozen
  • 1 dash black pepper
  • Salt, to taste
  • Parsley or Chives, to garnish

How it’s Done:

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:  Thinly slice the mushrooms and mince the shallot.  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.

Mushroom Pea Faro Risotto – Healthy, Plant-based, Oil-Free, Vegan, Whole Grain Italian Recipe

Chef Katie’s Tips

Gluten-Free Version: For a gluten-free whole-grain version, simply use short grain brown rice

Chef’s Cheezy Tip: Nutritional yeast adds a “cheezy” flavor, replacing the Parmesan traditionally used in this classic soup.  It also adds B-12 vitamins, a common concern for vegans.


Finished Dish!


Nutrition Facts

Serving size: 1/4 of a recipe (24.9 ounces).

Calories 280.89
Calories From Fat (2%) 5.37
% Daily Value

  • Total Fat 0.62g <1%
  • Saturated Fat 0.05g <1%
  • Cholesterol 0mg 0%
  • Sodium 251.69mg 10%
  • Potassium 1182.39mg 34%
  • Total Carbohydrates 51.8g 17%
  • Fiber 10.61g 42%
  • Sugar 21.04g
  • Protein 9.3g 19%
  • Calcium 17.82mg 2%
  • Iron 99.75mg 554%
  • Vitamin A 2528.83IU 51%
  • Vitamin C 0.01mg <1%

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 – All Natural and Sugar Free

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