I admit: I am a meat lover.
That said, I’m always open to healthy, vegetarian or vegan dishes, as long as they have some good flavors. However, I have to avoid a lot of typical allergens due to various allergies in my family. That’s why I developed this dish. Packed with protein and fiber, it’s a perfect meatless meal that will also fill you up.
What is Farro?
According to All Recipes, farro is an ancient grain, dating back to the Mesopotamian era. Ancient grains are mostly unchanged over time and usually lower in gluten than most modern grains.
In addition:
Farro is a high-fiber, high-protein whole-grain wheat that’s similar in appearance to barley, although it’s slightly larger and more oblong. Like barley, it has a chewy texture and nutty flavor. It can be used in a variety of dishes like soups, salads, and even breakfast dishes.
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Preparation Notes
Prepare the farro first
I used water, but for a bit more flavor up front, you can also use vegetable broth. You’ll just need to go easy on the flavoring salt later.
Onions or Shallots?
It depends on your preference for onions. I’ve seen this dish prepared with a whole large onion, or with half a red onion. This version goes a bit mild – in my opinion, yellow onions and shallots are similar in potency, where red onions are stronger.
What Kind of Mushrooms?
Again, your preference, but brown mushroom varieties work better. I’ve also seen varieties of this dish that call for 12-16 ounces of mushrooms. We always find 8 ounces to be our maximum. As far as what kind – we find shiitake have more flavor, but end up softer, while bellas or portabellas stand up, but have less flavor.
How Much Salt, Pepper and Lemon Juice?
Again, your preference. With salt, it’s always best to start light, and work up little by little. If you prepared the farro in vegetable broth, you’ll start with less. We start with a half a teaspoon of kosher salt, stir and taste, going up by a pinch until it tastes right.
The lemon juice doesn’t need to be overpowering – it just needs to cut the salt and vinegar. I usually cut a quarter off the top of a lemon and squeeze that in.
The Chickpeas
Chickpeas add texture, nutrition and an unbelievable earthy flavor that compliments the rest of the dish. We can’t imagine not including them, but they are optional. If serving as a side dish, maybe leave them out. But as a main dish, they’re almost essential!
How to Make Mushroom Farro
Ingredients
- 1 cup farro
- 2 TBS olive oil
- 1 small yellow onion or 2 shallots
- 3 cloves garlic
- 5-8oz sliced mushrooms (shiitake, baby bella or any brown variety)
- 1/2 cup dry white wine
- 2 tsp fresh thyme (or a poultry blend of thyme, rosemary and sage)
- 1/2 tsp poultry seasoning
- 2 tsp sherry vinegar
- 1 can chick peas, drained and rinsed
- Salt, pepper and lemon juice to taste
- Fresh parsley for garnish
Instructions
- Cook 1 cup of farro per directions on package
- Heat olive oil over medium heat in large, deeper bottom skillet
- Add onions and sautee until soft, about 4-5 minutes
- Add garlic and sautee for another 30 seconds
- Add mushrooms and sautee until liquid is released and they start to shrink
- Add white wine, and let simmer until all but a few tablespoons of liquid remains
- Add fresh herbs and poultry seasoning, giving it all a good stir
- Mix in prepared farro, stir until mixed well
- Add sherry, chick peas and salt, pepper and lemon juice to taste
- Stir well until chick peas are warmed
- Garnish with a handful of fresh chopped parsley
