Farro Tabbouleh with Feta

Farro is such a wonderful grain to have in your pantry. It is packed with fiber and protein and is quite filling. This Farro Tabbouleh with Feta is a great showcase for the grain. It holds up beautifully with the cucumbers, chickpeas, feta and herbs.

The recipe is a Barefoot Contessa. I do not use as much salt as the recipe calls for. Feta and kalamata olives are typically chockful of salt, so I go easy with it. In all, the recipe calls for 6 tsp. of salt, which in my opinion, is a ton. 

This salad is a perfect side to roasted meats or burgers. It also could be a great vegetarian lunch. The farro is quite filling.

The salad is packed with lots of delicious greens: Herbs, scallions and cucumbers!

Farro Tabbouleh with Feta

Serves 8 to 10 

From "Cook Like a Pro"

By Ina Garten

2 1/2 cups pearled farro (1 pound)

Kosher salt and freshly ground black pepper

2 hothouse cucumbers, unpeeled, halved, seeded and 1/2-inch diced

1 (15 ounce) can chickpeas, drained and rinsed

8 scallions, green and white parts, thinly sliced diagonally

1 1/2 cups chopped fresh parsley (2 bunches)

1 cup julienned fresh mint leaves (2 bunches)

1 cup good olive oil

1/2 cup freshly squeezed lemon juice (2 to 3 lemons)

12 ounces feta, 1/2-inch diced (not crumbled)

3/4 cup pitted Kalamata olives, drained

Rinse and drain the farro and place it in a large saucepan with 4 cups water and 2 tsp. salt. Bring to a boil, lower the heat, cover and simmer for about 20 minutes, until tender. Drain.

Meanwhile, combine the cucumbers, chickpeas, scallions, parsley and mint in a very large bowl.

In a 2-cup glass measuring cup, whisk together the olive oil, lemon juice, 2 tsp. salt and 1 tsp. pepper. Add the hot farro to the vegetables and herbs, pour the dressing on top and stir to combine. Carefully stir in the feta, olives, 2 tsp. salt and 1 tsp. pepper. 

Stuffed Pepper Soup with a Healthy Twist

This Stuffed Pepper Soup with Ground Chicken and Farro has all of your fav tastes from stuffed peppers, but it is prepped and cooked in half the time!

I use farro - an ancient grain packed with protein and fiber - instead of rice in this pot of yumminess. You can of course use rice, if you choose! 

I top my bowl of awesome soup with fresh herbs - basil and parsley, and a sprinkle of mozzarella. Parm would be fab, too. A drizzle of olive oil is also a must!

You can of course use ground beef or turkey, but I made my version with ground chicken. In essence, I just wanted a healthier and quicker way to make a stuffed pepper!

Enjoy!

Stuffed Pepper Soup with Ground Chicken and Farro

Makes 8 servings

1 lb. ground chicken

1 onion, diced

1 red bell pepper, chopped

1 green bell pepper, chopped

4 cloves garlic, minced

1 28 ounce can, diced tomatoes

1 15 ounce can tomato sauce

2 cups chicken broth

1 cup water

1 chicken bouillon cube

1 tsp. Italian seasoning

2 Tbsp. olive oil, divided

Salt and pepper to taste

1 cup farro, uncooked

Fresh basil and/or fresh parsley, minced 

Shredded mozzarella to serve

Drizzle of olive oil, to serve

In a large soup pan, heat up 1 Tbsp. olive oil over medium heat. Add ground chicken. Brown. Remove to a plate. 

In same soup pan, add another Tbsp. of olive oil. Add green peppers, red peppers and onion. Season with salt and pepper. Cook until softened, about 5 minutes. Add garlic. Cook another minute or two.

 

Add diced tomatoes, tomato sauce, broth, water, bouillon cube, Italian seasoning, browned chicken. Bring to a boil. Season with salt and pepper. Partially cover and simmer for 30 minutes.

Meanwhile, in a small pot bring water to a boil and cook farro according to package instructions. Drain.

Once soup has simmered for 30 minutes, add farro. Heat through for a few minutes.

Stir in parsley and basil.

Serve drizzled with olive oil and topped with shredded mozzarella cheese.

Healthy Yum Yums

Farro is an ancient grain, and I'm so glad it is in my life in current times. With the surge in the popularity of whole grains i.e., quinoa, brown rice, bulger, barley, etc. etc., farro is readily available in your everyday grocery store. 

I find it chewier than barley, and I think it takes on flavors more fully than barley as well. This salad kept for several days in my refrigerator, since I was the only human living in this house who actually ate it. It's great to lunch on after a weekend of over indulgence. And the fact that it lasts for awhile and still tastes delish is good news for all of you meal-planning peeps out there.

I used regular broccoli. The salad is a really nice mix of flavors and textures.

This is the recipe straight from the Smitten Kitchen Web site, which I must say is fabulous!

Broccoli Rubble Farro Salad

From Smitten Kitchen

(2 robust servings or 4 more petite ones)

Salt

1 cup semi pearled farro

1 pound broccolini or regular broccoli

4 Tbsp. olive oil

2 garlic cloves, minced

Red pepper flakes to taste

Finely grated zest, then juice of 1 lemon

Freshly ground black pepper

4 ounces pecorino romano cheese, grated or ground in a food processor.

Bring a medium/large pot of salted water to boil. Once boiling, add broccoli and boil for 2 to 2 1/2 minutes, until slightly softened but still crisp overall. Scoop out with slotted spoon or tongs, then drain.

Add farro back to same pot (I’m totally okay with some errant leftover broccoli flecks and vitamins here, if you’re not, use another pot of salted water) and cook, simmering, for 25 to 30 minutes, until tender. (Since there are so many varieties of farro, however, if your package suggests otherwise, it’s best to defer to its cooking suggestion.) Drain and tip into a large mixing bowl; cool to lukewarm.

Pat drained broccoli dry on towels, trying to remove as much excess moisture as possible. Chop into small (roughly 1/2-inch) bits. In a large sauté pan, heat olive oil over medium-high heat until hot. Add garlic and pepper flakes, to taste, and cook for 1 minute, until garlic is faintly golden. Add chopped broccoli, lemon zest, and salt (I use a full teaspoon kosher salt here, but adjust the amount to your taste) and cook, stirring, for 3 to 4 more minutes, until broccoli is well-seasoned and slightly more tender.

Add broccoli and every bit of garlic and oil from the pan to the bowl of farro and stir to combine. Add lemon juice, black pepper and more salt to taste (but 1/2 teaspoon of each is what we used) and stir to combine. Stir in cheese.

Serve warm or at room temperature as-in, with an egg on top, burrata, and/or seasoned breadcrumbs.