Considered an ancient grain, farro has been found in Egyptian tombs and was apparently a staple food of the legions of Rome and both the peasantry and royalty of the Fertile Crescent. Farro is a high-fiber food rich in iron, zinc, vitamin B3, magnesium, and protein. Farro is not a single grain but a name for three different types of hulled wheat—einkorn, emmer, and spelt—that cannot be threshed. Pearled farro has some of the bran removed and cooks without soaking. It works well in risottos or as a hearty addition to soups or salads.
Cooked farro grains are tan, plumper than rice, have a tender-chewy consistency and an earthy, nutty flavor, and look somewhat like barley. Cannellini beans have a creamy melt-in-your mouth consistency and thin skin. Seasoned with olive oil and garlic, they are a nice contrast to the bright green of gently wilted arugula and basil in this hearty dish bursting with flavor and nutrition.
Serves 4 to 6
Time: 30 minutes
2¼ cups water
¼ teaspoon salt, plus more as needed
1¼ cups pearled farro*
2 tablespoons olive oil
1 red onion, cut lengthwise into thin slices
3 garlic cloves, minced or pressed
¼ teaspoon crushed red pepper flakes
1 (15-ounce) can cannellini beans, drained
4 to 5 cups loosely packed baby arugula
2 tablespoons fresh basil chiffonade
½ cup sherry or ¼ cup fresh lemon juice
Freshly ground black pepper
Grated Parmesan, Provolone, Asiago, or Pecorino Romano cheese (optional)
*Farro is either whole grain or pearled. If you use whole grain, it should be soaked overnight and cooked for 45 minutes.
In a covered saucepan, bring the water and salt to a boil. Stir in the farro and simmer, covered, until the water has been absorbed and the grains are plump and tender, about 25 minutes.
While the farro cooks, warm the oil in a large skillet. Add the onion, garlic, red pepper flakes, and a sprinkle of salt, and cook, covered, until slightly caramelized, 10 to 15 minutes. Stir in the beans and arugula and cook for about 5 minutes, or until the arugula wilts. Remove from the heat.
When the farro is done, stir it into the beans and arugula with the fresh basil and sherry or lemon juice. Season with salt and black pepper to taste.
Serve topped with cheese, if you like.
Use 2 teaspoons dried oregano in addition to, or in place of, the basil. Add it to the cooking onions.
Garnish with chopped fresh herbs, such as basil, chives, and/or oregano. We like to serve this pilaf with Tofu Fillets with Onion and Fresh Herb Relish, or Roasted Fennel and Leek Tomato Soup.