Farro with Asparagus, Hazelnuts and Kale Topped with Roasted Mushrooms

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
73%
Farro with Asparagus, Hazelnuts and Kale Topped with Roasted Mushrooms
40 min.
6
392kcal

Suggestions

Ingredients

  •  bundle asparagus and on an angle trimmed sliced thin
  • servings pepper black freshly ground
  • 0.3 cup cooking sherry dry
  • 0.3 cup evoo for serving
  • 1.3 cups farro 
  • tablespoons thyme leaves fresh chopped
  • cloves garlic finely chopped
  • 0.5 cup hazelnuts chopped
  • small bundle flat tuscan kale stemmed finely chopped (also called Lacinato or dinosaur)
  • servings juice of lemon for serving
  • 1.5 pounds mushrooms mixed (such as shiitake, crimini and hen of the woods)
  • servings nutmeg freshly grated
  • servings salt 
  •  shallots chopped
  • servings sherry vinegar 

Equipment

  • frying pan
  • oven
  • pot
  • microwave

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 450 degrees F.
  3. Bring a pot of water to a boil, salt the water and cook the farro to tender, 20 minutes or so.
  4. Meanwhile, toss the mushrooms with about 1/4 cup EVOO or just enough to lightly coat, and then season with the thyme. Roast to deeply fragrant and brown. Season with salt and pepper.
  5. While the mushrooms are in the oven, heat about 2 tablespoons EVOO, 2 turns of the pan, in a skillet over medium-high heat.
  6. Add the garlic, shallots and asparagus and cook to tender crisp, 2 to 3 minutes.
  7. Add the kale and wilt, season with salt and pepper and nutmeg to taste. Deglaze with the sherry.
  8. Toast the nuts in a small skillet until browned and fragrant.
  9. Drain the faro and combine with the vegetables. Cool and store for a make-ahead meal. The farro can be served room temp or reheated in a microwave or skillet. Store the toasted nuts in an airtight container at room temp. Reheat the mushrooms in a skillet to warm through.
  10. Serve the farro and vegetables sprinkled with the nuts, a little lemon juice and top with roasted mushrooms.
  11. Alternatively, the farro can be served as a cold salad and the mushrooms can be roasted off the night you want to serve it. If the cold farro is too dry, dress with sherry vinegar or lemon juice, and more EVOO.

Nutrition Facts

Calories392kcal
Protein8.85%
Fat44.63%
Carbs46.52%

Properties

Glycemic Index
55.5
Glycemic Load
2.73
Inflammation Score
-10
Nutrition Score
20.983043463334%

Flavonoids

Cyanidin
0.67mg
Malvidin
0.01mg
Catechin
0.22mg
Epigallocatechin
0.28mg
Epicatechin
0.1mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.73mg
Hesperetin
2.22mg
Naringenin
0.26mg
Apigenin
0.07mg
Luteolin
1.07mg
Isorhamnetin
0.58mg
Kaempferol
0.9mg
Myricetin
0.03mg
Quercetin
0.87mg

Nutrients percent of daily need

Calories:391.8kcal
19.59%
Fat:19.97g
30.72%
Saturated Fat:2.75g
17.17%
Carbohydrates:46.85g
15.62%
Net Carbohydrates:35.3g
12.84%
Sugar:5.28g
5.86%
Cholesterol:0mg
0%
Sodium:212.03mg
9.22%
Alcohol:1.37g
100%
Alcohol %:0.76%
100%
Protein:8.91g
17.81%
Manganese:1.63mg
81.3%
Fiber:11.55g
46.19%
Vitamin B3:6.67mg
33.34%
Selenium:22.87µg
32.67%
Vitamin B6:0.57mg
28.73%
Copper:0.56mg
28.21%
Phosphorus:268.67mg
26.87%
Vitamin E:3.31mg
22.04%
Magnesium:85mg
21.25%
Vitamin B5:1.99mg
19.89%
Vitamin B2:0.33mg
19.7%
Potassium:624.58mg
17.85%
Vitamin K:18.13µg
17.27%
Zinc:2.48mg
16.56%
Vitamin C:13.25mg
16.06%
Iron:2.81mg
15.59%
Vitamin B1:0.19mg
12.48%
Folate:46.75µg
11.69%
Vitamin A:329.29IU
6.59%
Calcium:53.06mg
5.31%
Vitamin D:0.45µg
3.02%