Farro Risotto

Vegetarian
Health score
16%
Farro Risotto
75 min.
4
561kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 0.3 cup currants dried
  • cup farro 
  • 0.7 cup feta cheese crumbled
  • tablespoons flat-leaf parsley fresh chopped
  • 0.5 teaspoon kosher salt divided
  • cups chicken broth low-sodium
  • tablespoons olive oil 
  • 0.3 cup pinenuts toasted (see Cook's Note)
  • small shallots chopped
  • tablespoons butter unsalted
  • 0.3 cup white wine such as pinot grigio

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • dutch oven

Directions

  1. In a medium bowl, mix together the farro and 4 cups of water. Soak for 30 minutes and drain well.
  2. Heat the broth in a small saucepan and keep warm over low heat.
  3. In a large saucepan or Dutch oven, heat the oil and butter over medium heat.
  4. Add the shallots and season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook until softened, about 2 minutes.
  5. Add the drained farro and cook, stirring constantly until toasted, about 3 minutes.
  6. Add the wine and stir constantly until evaporated, about 2 minutes.
  7. Add 1/2 cup of the hot broth and stir constantly until completely absorbed. Continue adding the remaining broth, 1/2 cup at a time, until the farro is creamy and cooked through, about 30 minutes. Turn off the heat and stir in the currants, pine nuts, feta cheese, and the remaining salt and pepper.
  8. Transfer to a bowl and serve.
  9. Cook's Note: To toast the pine nuts, arrange in a single layer on a baking sheet.
  10. Bake in a preheated 350 degrees F oven until lightly toasted, about 6 to 8 minutes. Cool completely before using.

Nutrition Facts

Calories561kcal
Protein12.37%
Fat47.47%
Carbs40.16%

Properties

Glycemic Index
36.5
Glycemic Load
3.01
Inflammation Score
-7
Nutrition Score
22.767391147821%

Flavonoids

Apigenin
6.47mg
Luteolin
0.05mg
Kaempferol
0.04mg
Myricetin
0.45mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:560.52kcal
28.03%
Fat:30.1g
46.31%
Saturated Fat:9.56g
59.74%
Carbohydrates:57.28g
19.09%
Net Carbohydrates:48.08g
17.48%
Sugar:9.65g
10.73%
Cholesterol:37.3mg
12.43%
Sodium:695.92mg
30.26%
Alcohol:2.1g
100%
Alcohol %:0.53%
100%
Protein:17.65g
35.31%
Manganese:1.54mg
77.06%
Vitamin K:63.01µg
60.01%
Vitamin B3:8.03mg
40.17%
Phosphorus:372.66mg
37.27%
Fiber:9.2g
36.81%
Selenium:22.98µg
32.83%
Copper:0.57mg
28.29%
Vitamin B2:0.42mg
24.63%
Magnesium:77.99mg
19.5%
Potassium:667.09mg
19.06%
Zinc:2.82mg
18.8%
Iron:3.27mg
18.17%
Vitamin B6:0.36mg
18.08%
Calcium:175.66mg
17.57%
Vitamin E:2.56mg
17.07%
Vitamin B12:0.79µg
13.14%
Vitamin B1:0.19mg
12.97%
Vitamin A:557.22IU
11.14%
Folate:32.63µg
8.16%
Vitamin C:5.62mg
6.81%
Vitamin B5:0.47mg
4.74%
Vitamin D:0.2µg
1.37%