Tip: Whole grains and dry beans can take more time to cook than many of us want to spend at mealtime. When I cook grains like farro, brown rice, bulgar, quinoa (though that cooks quite quickly) or any dry beans…chickpeas, black beans, cannellini, butter beans, for example, I almost always cook more than what I need for a specific meal. (Save the seasoning other than salt so you will have options for any type of meal.) They all freeze beautifully. Spread them on a parchment-lined sheetpan to freeze, then move them into containers for freezer storage or just cool and pack them into containers in the serving size you anticipate needing. They’ll be ready to go with a quick thaw when you want to make entrees, soup, salads, tacos or breakfast burritos! Be sure to label and date your stash and plan it into future menus!
1/2 cup dry farro (there are many types; I like Bob’s Red Mill Organic Farro)
Water for rinsing and cooking the grain
1/4 cup sundried tomatoes (not oil packed)
4 oz fresh brown or white mushrooms (there are so many other options here, but I’m listing what most people can find in their local food store)
1/2 yellow bell pepper
1 cup fresh snap peas
1/2 cup canned or rehydrated chickpeas
1-2 cloves fresh garlic
1 small handful fresh Italian parsley
3 Tbsp crumbled Feta cheese
Sea salt & freshly ground pepper
1/4 cup dry white wine
1 Tbsp freshly squeezed lemon juice
Preheat oven to 400 degrees F.
Rinse farro thoroughly in cold water. Drain, then place in 2 – 3 quart sauce pan. Cover with about 1 1/2 cups water and 1/2 tsp sea salt.
Wash, dry and trim all fresh produce as needed.
Chop sundried tomatoes into bite-sized pieces; set aside to add later to farro.
Drain canned chickpeas; rinse thoroughly with cold water and pat dry. Measure 1/2 cup for recipe and store the remainder in the refrigerator for later use (maybe a small batch of hummus?).
Cut scallions at an angle (bias cut) into bite-sized pieces.
Cut mushrooms into quarters or sixths, depending on size.
Cut bell pepper into julienne strips.
Bias cut snap peas into 2-3 pieces depending on size.
Mince garlic; set aside for later use.
Toss scallions, mushrooms, pepper, snap peas and chickpeas in a bowl with a light coating of olive oil. Season lightly with S&P; spread on a pan for oven roasting.
Chop parsley; set aside for garnish.
In saucepan, bring farro in salted water to a simmer. Simmer, uncovered, stirring occasionally until liquid begins to evaporate, about 20 minutes. Add chopped sundried tomatoes and continue simmering about 10 minutes more until farro is tender but just a little chewy or continue cooking if you prefer it softer. If all the liquid evaporates before the farro is done, add a little more water. If farro is done before veggies are roasted, remove from heat and cover with a lid.
Roast oil-coated and seasoned vegetables for about 10-15 minutes. Add garlic, stir and continue roasting until the vegetables begin to brown. Pour white wine over the veggies and stir all together.
Divide sundried tomato farro into 2 serving bowls and place roasted veggies over. Scatter chopped parsley and crumbled Feta on each serving and drizzle with a few drops of freshly squeezed lemon juice.
NOTE: Be creative in making veggie/grain bowls to suit your taste. Use more or different vegetables, sub brown rice for farro if it’s more available, spice it up with hot peppers or hot sauce, use sesame or peanut oil vs. olive oil when roasting the vegetables…make it your own!