Farro with Fennel and Carrots

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

Suggestions


Looking for a vibrant, healthy addition to your dining table? Look no further than our delicious Farro with Fennel and Carrots! This vegetarian and dairy-free dish boasts a striking balance of flavors and textures, making it a delightful side for any meal. With a health score of 66, it's not just tasty but incredibly nutritious too.

Farro, an ancient grain with a nutty flavor and chewy texture, serves as the perfect base for this dish. When combined with the crisp sweetness of carrots and the aromatic warmth of fennel, you'll experience a medley of tastes that dance on your palate. This recipe brings together fresh flat-leaf parsley and briny Kalamata olives, which add depth and a burst of flavor that complements the dish beautifully.

What’s more, this recipe is perfect for meal prepping or serving at gatherings, yielding eight generous servings. Prepare it ahead of time for convenience without sacrificing taste! Enjoy it warm or chilled—either way, it’s bound to impress your family and friends.

Whether you're seeking a nutritious side dish for a special occasion or a simple weeknight meal, Farro with Fennel and Carrots might just become your new go-to. Dive into this wholesome recipe and savor the goodness of fresh ingredients!

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