I only recently discovered my love for farro and much to my surprise, my family loves it too. My prediction is it’s going to be the next quinoa. Remember when no one heard of quinoa, now it’s as common as rice. With carbohydrates taking a hit in the dieting world, for no good reason I might add, you may be seeking an alternative with just as much flavor.
Farro is a whole grain, if you buy whole grain farro. If it doesn’t say whole grain on it, then you may not be getting all the benefits you hope for. Just one quarter cup of uncooked farro is going to give you 5-7 grams of fiber. That’s huge, considering most of us are not getting the daily recommendation of 25 grams for women and 38 for men.
It’s also higher in protein that rice, although it’s not a complete protein, like quinoa. Nutritionally, I would say that it’s similar to quinoa for health benefits. You’ll get around 6-7 grams of protein per serving. That’s pretty good for a grain.
I love the chewy texture of farro. I feel like I’m eating a heartier grain than when I eat rice, which seems a little bland after eating farro, but nonetheless, I still love some rice.
This dish was created after I had a craving for cheesy broccoli and rice casserole. It’s one of my favorites. I wanted a healthier alternative and I am in love with this one. It can be made a couple of different ways.
- I cook the farro and broccoli together, but you could steam the broccoli separate and add them together at the end. This may result in a brighter broccoli, but you may lose some fo the nutrients.
- You can use frozen broccoli. This takes some of the chopping time away, which is tedious for some people, I understand.
Need more farro dishes? This is another one that is perfect for the summer months. Farro Salad with Lemon, Cucumbers, and Herbs – never worry about buying that big bag of farro. Store it in your freezer and keep discovering new ways to use it.
This is a surprisingly easy dish to make. The longer cooking time is for the farro to cook, otherwise it’s pretty much a dump recipe with a little sauté at the beginning. If you aren’t feeling confident cooking farro, or you are buying it in bulk, check out these directions: Instructions for Farro
Enjoy!
Cheesy Broccoli and Farro Bake
Author: Sarah Pflugradt
Prep time: 10 mins
Cook time: 35 mins
Total time: 45 mins
Serves: 4 servings
Ingredients
- 2 tablespoons extra virgin olive oil
- 1/2 cup diced yellow onion
- 1 cup farro
- 2 cups chopped fresh broccoli
- 2.5 cups water
- 1/2 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/4 teaspoon black pepper
- 1 cup freshly shredded extra sharp cheddar cheese
- 2 teaspoons extra virgin olive oil
- 1/3 cup seasoned breadcrumbs
Instructions
- In a medium sized and oven proof skillet, add 2 tablespoons olive oil and onions and heat over medium high heat until onions are translucent, about 3 minutes
- Add farro and stir to coat in oil
- Add chopped broccoli, water, salt, garlic powder, paprika, and black pepper
- Reduce heat to low and simmer for 25-30 minutes, or until the farro has absorbed all the water
- Preheat oven to broil
- In a small bowl, add 2 teaspoons olive oil and breadcrumbs and mix together, set aside
- When farro has absorbed all the water, turn off the heat and add cheese
- Stir
- Sprinkle breadcrumbs over the top and place under the broiler until breadcrumbs are toasty, about 1-2 minutes
- Serve warm