I’ve been reading about farro, so went searching for this new grain (well new to me, though it is a very ancient grain aka “The Pharoah’s Wheat”). I couldn’t believe how long it took me to find it. None of the supermarkets around my area seemed to stock it or know what it was, except for one – my trusted Italian grocery store. I was overjoyed when I found it. The nutritional content of farro is superb. In 1/2 cup cooked there are 100 calories, 4g protein and 3.5g fiber – just about twice the amount of protein and fiber than rice.
I have been waiting for the perfect day and perfect recipe to use my very hard to find farro, so it is no surprise that I am using one I found on one of the very first cooking sites I followed. I have adapted this meal from the original one found on 101 Cookbooks. I added the black-eyed peas to up the protein and made a big bunch of lovely kale to have on the side. It all went together nicely, with the hint of lemon in the baked farro along with some drizzled on the kale. The farro totally reminded me of barley, only a bit bigger. Definitely a new grain we’ll be adding to the repertoire.
Black-Eyed Pea Farro Casserole Serves 6
zest of 1/2 lemon
1 medium onion
sea salt, fresh ground black pepper & red chili flakes to taste
1 1/2 cups uncooked farro (mine was semi-pearled)
1 cup your favourite tomato sauce
2 1/2 cups water
freshly grated Parmesan
fresh or dried oregano
Preheat oven to 400F.
Lightly grease an 8×8 baking dish and sprinkle with lemon zest.
Over medium-high heat add olive oil, onion,
of salt, fresh black pepper
red chili flakes. Cook for a couple of minutes until onions have
Add the farro, stir and cook for another couple of minutes.
Add your tomato sauce and water, bring to a simmer then remove from heat
Grate some parmesan cheese over the mixture and mix. Sprinkle with oregano and basil.
Pour into the prepared baking dish.
Cover with aluminum foil (cut a couple of slits into the foil) and let bake for 40 minutes.
Remove the foil and place back in
I served kale on the side, which I steamed with minced garlic and red chili flakes.
Mangiare e guitar! (sometimes my half Italian side likes to come out – Eat & Enjoy!)