Farro with Fennel and Carrots

Vegetarian
Dairy Free
Very Healthy
Health score
66%
Farro with Fennel and Carrots
1500 min.
8
357kcal

Suggestions


Experience the vibrant flavors of earthy farro combined with the gentle sweetness of carrots and the aromatic notes of fennel in this delightful dish that is not only vegetarian but also dairy-free. Farro with Fennel and Carrots stands out as a nutritious side dish, perfect for complementing your meals while adding a wholesome touch to your table. With a health score of 66, this dish is packed with nutrients and flavor, making it an excellent choice for anyone looking to incorporate healthy eating into their lifestyle.

The preparation may take some time, but the results are well worth it; the soaking and cooking of farro cultivates a beautiful texture that serves as the perfect base for the robust mix of ingredients. The fresh parsley adds a burst of color and freshness, while the brine-cured olives introduce a satisfying saltiness that contrasts beautifully with the sweetness of the roasted carrots and the distinct anise flavor of fennel. This dish is not just a recipe; it’s an invitation to enjoy the wonderful combination of wholesome ingredients that nourish your body and delight your taste buds.

Whether you're hosting a gathering or simply looking to prepare a healthy meal at home, Farro with Fennel and Carrots is a fantastic choice that will impress your family and friends. Plus, it can be made ahead of time, letting the flavors meld and develop even further. Dive into this rich culinary experience and enjoy a side that is as healthy as it is delicious!

Ingredients

  • 0.5 teaspoon pepper black
  • 0.5 lb carrots ( 5 medium)
  • 2.8 cups farro 
  • large fennel bulb cut into 1/4-inch dice (1 lb; sometimes labeled "anise")
  • cup parsley fresh chopped
  •  garlic clove 
  • oz olives black pitted quartered
  • 24 fl. oz. chicken broth reduced-sodium
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons red-wine vinegar 
  • 1.5 teaspoons salt 
  • cups water 

Equipment

  • bowl
  • knife
  • pot
  • colander

Directions

  1. Cover farro with cold water in a bowl and soak 30 minutes, then drain in a colander.
  2. Bring farro, stock, and water (2 cups) to a boil in a 4-quart heavy pot, then reduce heat and simmer, uncovered, until farro is tender, 15 to 20 minutes.
  3. Drain in colander.
  4. While farro cooks, mince garlic and mash to a paste with 1/4 teaspoon salt using a large heavy knife.
  5. Transfer to a large bowl and add fennel, olives, oil, vinegar, pepper, and remaining 1 1/4 teaspoons salt.
  6. Cut carrots into 3/4-inch-thick long diagonal slices with slicer, then, using a knife, cut slices into 3/4-inch-thick matchsticks.
  7. Add carrots to fennel mixture along with drained farro and parsley, tossing to combine well.
  8. Farro with fennel and carrots can be made 1 day ahead and cooled completely, uncovered, then chilled, covered.

Nutrition Facts

Calories357kcal
Protein10.38%
Fat24.13%
Carbs65.49%

Properties

Glycemic Index
23.23
Glycemic Load
1.58
Inflammation Score
-10
Nutrition Score
24.023043435553%

Flavonoids

Eriodictyol
0.32mg
Apigenin
16.17mg
Luteolin
0.18mg
Kaempferol
0.18mg
Myricetin
1.13mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:356.61kcal
17.83%
Fat:9.9g
15.23%
Saturated Fat:1.52g
9.51%
Carbohydrates:60.45g
20.15%
Net Carbohydrates:47.39g
17.23%
Sugar:3.28g
3.65%
Cholesterol:0mg
0%
Sodium:677.28mg
29.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.59g
19.17%
Vitamin K:151.05µg
143.85%
Vitamin A:5464.69IU
109.29%
Fiber:13.06g
52.25%
Manganese:1.04mg
52.16%
Selenium:26.32µg
37.59%
Vitamin B3:4.97mg
24.87%
Phosphorus:209.09mg
20.91%
Copper:0.4mg
20.16%
Vitamin C:15.3mg
18.55%
Magnesium:69.63mg
17.41%
Iron:2.81mg
15.59%
Potassium:532.14mg
15.2%
Vitamin B6:0.26mg
12.78%
Vitamin E:1.81mg
12.04%
Zinc:1.78mg
11.86%
Vitamin B1:0.16mg
10.83%
Folate:40.85µg
10.21%
Vitamin B2:0.14mg
8.21%
Calcium:66.73mg
6.67%
Vitamin B5:0.38mg
3.76%
Vitamin B12:0.09µg
1.48%
Source:Epicurious