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Italian Farro Brussels Sprouts whole grains

Italian Farro with Brussels Sprouts and Sundried Tomatoes

Italian Farro with Brussels Sprouts and Sundried Tomatoes is a new dish for us. I only started eating farro when we started this Mediterranean journey as I rarely saw it in the grocery store or in restaurants. Now, I find Farro more frequently on menus and restaurants. It was even the main attraction on a buffet at a work conference I attended for 500 people. It makes me wonder, is Farro becoming more mainstream because more people are doing the Mediterranean Diet and looking for delicious grains? I am uncertain of the answer, but I know it has become a mainstay at my house.

Italian Farro Brussels Sprouts

Italian Farro with Brussels Sprouts and Sundried Tomatoes

The taste is extraordinary even if the ingredients are simple: farro, brussels sprouts, sundried tomatoes, red onions, walnuts, garlic, extra virgin olive, balsamic glaze and an optional topping of pecorino. A one-pot dish, this recipe is so easy that I made it while on a road trip with my Sweetheart. We brought the ingredients in a cooler and made it for dinner one night. The leftovers were perfect for lunches served cold!

While you can substitute any grain in this dish, farro is highly recommended. Farro comprises three whole grains: farro piccolo (commonly known as einkorn), farro grande, and farro medio. I used Farro grande for this recipe (also known as emmer). An ancient grain, farro is popular in Italy and specifically Sardinia. Oldways Whole Grains Council defines Farro as an unchanged grain over the last several hundred year. Farro is nutty and chewy. It is wonderful with a rich olive oil and savory vegetables. Until we traveled to Italy, we did not realize how ITALIAN it is to eat grains like Farro.

Italian Farro with Brussels Sprouts and Sundried Tomatoes is perfect for fall. Warm, nutty and hearty, serving this dish is a simple way to embrace the colder months. I make sure to use a quality extra virgin olive when making this dish. After I eat it, I just feel nourished and well….healthy! That is my favorite aspect of the Mediterranean Diet, it has led us to foods we love and love us back!

Make a Big Portion!

As with many Mediterranean Dishes, I tend to make a large portion and pack the leftovers for lunches. Invariably, when I pull Italian Farro with Brussels Sprouts and Sundried Tomatoes out of the microwave at work a colleague will comment on how delicious it smells. For those wondering, this dish is also pretty tasty served cold! This dish is easy to make and a great recipe for those new to using this grain. If this your first time making farro you will be asking yourself what took you so long to try it!

Share our Mediterranean Diet Journey on Facebook #OliveSunshine! Olive Sunshine adapted this recipe from Better Homes and Gardens Mediterranean Diet 100 ways to Eat Healthy. The magazine is now out of print but it is a fantastic one that can be purchased online used.

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5/5
8 Servings (12 sides)
30 minutes
Italian Farro Brussels Sprouts whole grains

Ingredients

4 cups of cooked whole farro, cooled
3 tablespoons extra virgin olive oil, divided
1 medium onion, chopped
16 ounces brussels sprouts
3/4 cup sundried tomatoes, coarsely chopped
4 cloves garlic, minced
2 tablespoons pecorino, freshly grated

Instructions

1
Cook the farro according to the package. If using water (rather than reduced sodium broth) be sure to add salt to the water after it boils, prior to adding the farro. Salt is not used elsewhere in the recipe.
2
While the farro is cooking, shave or finely chop the Brussels Sprouts. The process can be expedited by buying shaved Brussels. Another method is to use a food processor with 1/2 the Brussels and pulsing 8 to 10 times and repeating with the other half. Set aside.
3
Chop the onions, sundried tomatoes, walnuts, and garlic.
4
When the Farro is cooked, drain it, pour 1.5 tablespoons of extra virgin olive oil and mix well. Place in the refrigerator to cool for 10-15 minutes.
5
Using the same pot used to cook the farro, pour the remaining 1.5 tablespoon of olive oil. Heat to Medium High, add the brussels sprouts and red onions. Add black pepper to taste. Sauté until soft, stirring regularly. This will take approximately 4-5 minutes. Add the minced garlic and stir consistently for 1 minute.
6
One the brussels sprouts and onion mixture is soft, turn the heat to low. Add the farro, walnuts, and sundried tomatoes. Stir until the ingredients are well mixed and heated. Remove from heat.
7
Drizzle the farro mixture with the balsamic glaze and top with pecorino if desired. Serve immediately or store in an air-tight container in the refrigerator for up to 4 days.

Omit the pecorino to make this a vegan dish.

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