Farro with Fennel and Carrots

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

Suggestions

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 flat-leaf parsley fresh chopped
  •  garlic clove 
  • oz kalamata black pitted quartered
  • 24 fl. oz. chicken broth reduced-sodium
  • 0.3 cup olive oil 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