Tuesday, October 18, 2016

Instant Pot Farro With Peas

Farro, is an ancient strain of hard wheat.

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An Easy Side Dish
I was preparing an eggplant and tofu stir fry for friends and was just about to cook some rice to go with it when I decided to make something different. I looked in the pantry and found a nice bag of pearled Italian farro. Farro, also known as emmer wheat, is not gluten free, but it is high in fiber, a good source of protein, magnesium and B vitamins. It's similar to barley and has a nice bite and texture.

1/4 cup dry farro provides:
170 calories
1 g total fat - 0 saturated
3 g dietary fiber
32 g carbohydrates
7 g protein

Here's a simple farro recipe using your instant pot. Serve with a stir fry, ratatouille, steamed vegetables, or tomato sauce.

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Instant Pot Farro with Peas
Vegan, Dairy Free
[makes 8 servings]

Instant Pot Electric Pressure Cooker

1 tablespoon extra virgin olive oil
1 cup diced onion
1 cup diced celery
1 1/2 cups pearled farro
2 1/2 to 2 3/4 cups vegetable broth
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
1 1/2 cups frozen peas, thawed, room temperature
1/4 cup chopped fresh parsley

Using the Sauté feature of the Instant Pot, heat the oil. Add the onion and celery and cook for 3 minutes, stirring frequently.

 Stir in the farro and then the broth, salt, and pepper.

Hit the Manual button and set for 7 minutes. When it is done, hit the Off button and let the pressure release naturally.

After the pressure comes down, carefully open the cover and stir in the room-temperature peas.

Close the cover and let sit for 5 minutes until the peas warm. If the mixture is still watery, just close the lid for a while longer until it absorbs.

Stir in the fresh parsley, adjust seasoning if needed, and serve immediately.

Per Serving (8): 177 calories, 3 g total fat, 1 g saturated fat, 0 mg cholesterol, 7 g protein, 30 g carbohydrates, 4 g dietary fiber, and 448 mg sodium.

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