Nutrients Per Serving:
Saturated Fat 1g
(30.2% calories from fat)
Recipe and photo courtesy of Bluebird Grain Farms, Winthrop, Washington.
This is a great “make-ahead” meal from which you can pack lunches for the rest of the week.
While this recipe can be made with a variety of grains, it’s worth the effort to seek out farro – also known as emmer wheat – to use in its preparation. This ancient strain has been under continuous cultivation for more than 9,000 years. I find it much tastier than modern wheat, with a deep, complex flavor and somewhat softer texture that really makes this dish sing. Pilaf keeps for several days in the refrigerator – this is a great “make-ahead” meal from which you can pack lunches for the rest of the week.
Food as Medicine
Farro offers a higher protein content than modern wheat varieties, and many people who are sensitive to gluten report that they can tolerate farro better.
2 Tbl extra-virgin olive oil
1 cup chopped onion or shallot
1/2 cup sliced carrot
1/2 cup diced celery
1/2 cup sliced shiitake mushrooms, optional
1 cup Potlatch Pilaf (or 1/2 cup golden farro splits, 1/2 cup dark wild rice)
1/4 cup dry sherry or white wine
2 cups vegetable broth
salt and freshly ground black pepper to taste
1/4 cup chopped fresh parsley or a mixture of parsley and other fresh herbs (chive, tarragon, chervil) or add 2 tsp of dried herbs to pilaf while it cooks
- Heat oil in a saucepan over medium heat. Add vegetables and sauté for 3 minutes, stirring frequently.
- Add salt and pepper to taste and the Potlatch Pilaff. Cook, stirring, for another 3 minutes.
- Add wine and cook until it almost evaporates. Add broth, stir well. (Add dried herbs if using.)
- When mixture begins to boil, lower heat and simmer, covered, for about 30 minutes or until liquid is almost all absorbed.
- Turn off heat, add fresh herbs, mix well, correct seasoning, and let sit, covered, for 10 minutes.