Makes 4 servings
SERVING SIZE: 1½ cups
PER SERVING: Calories 470; Total Fat 22 g (Sat Fat 5 g, Mono Fat 13 g, Poly Fat 2 g); Protein 30 g; Carb 29 g; Fiber 4 g; Cholesterol 50 mg; Sodium 850 mg; Total Sugar 7 g (Added Sugar 0 g)
EXCELLENT SOURCE OF: iron, niacin, phosphorous, potassium, protein, riboflavin, selenium, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin K, zinc
GOOD SOURCE OF: copper, fiber, folate, magnesium, manganese, pantothenic acid, thiamine
An ancient grain—farro—gives this savory beef stew a thoroughly modern appeal. Farro, a type of whole wheat that has been enjoyed for centuries in Italy, has a wonderful toothsomeness and mildly nutty flavor—not to mention whole-grain nutrition—and it holds it shape beautifully, making it perfect for salads, soups, and stews like this one. Here, it adds a unique dimension of and taste and texture to an otherwise classic savory beef stew with a garlic, rosemary, and red wine–infused broth, cremini mushrooms, and carrots. It’s full of the deep meaty flavor and homey goodness you expect from a satisfying bowl of beef stew, but with an intriguing, unexpected twist that makes it even better. (If using pearled or quick-cooking farro, skip the soaking step and add it later to the stew, so that it cooks in the time indicated on the package.)
1 pound lean boneless chuck roast, trimmed and cut into 1-inch pieces
¾ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
3 tablespoons olive oil, divided
10 ounces cremini mushrooms, trimmed and quartered
1 medium-size onion, chopped
2 garlic cloves, minced
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried
2 tablespoons tomato paste
1 cup dry red wine
2½ cups low-sodium beef broth
½ cup whole (unpearled) farro
3 medium-size carrots, cut into ½-inch-thick rounds
¼ cup fresh parsley leaves
1. Sprinkle the beef with ¼ teaspoon each of the salt and pepper. Heat 1 tablespoon of the oil in a large, heavy pot over medium-high heat and cook the beef until it is browned, about 5 minutes. Transfer the meat to a plate.
2. Add another tablespoon of oil to the pot, then add the mushrooms and cook until they release their liquid and begin to brown, 5 minutes. (Add a tablespoon or two of water to the pot if it seems too dry.) Transfer the mushrooms to another plate.
3. Lower the heat to medium, add the remaining tablespoon of oil to the pot, then add the onion and cook until it is softened, about 3 minutes. Add the garlic and rosemary and cook, stirring, for 30 seconds. Stir in the tomato paste and then the wine. Bring to a boil and allow to reduce until the liquid is reduced by about half, 2 minutes. Add the broth, return the browned meat with any accumulated juices to the pot, and bring to a boil. Lower the heat to low, cover, and simmer for 1 hour. Place the farro in a bowl and add enough warm water to cover it. Let the farro soak as the stew simmers.
4. Once the meat is tender, drain the farro and stir it into the pot, then add the carrots, the mushrooms with their accumulated liquid, and the remaining ½ teaspoon of salt and ¼ teaspoon of pepper. Return to a boil and then simmer, covered, until the farro and carrots are tender, 30 to 35 minutes more. Season with additional salt and pepper to taste. Serve garnished with the parsley.
The stew will keep in an airtight container in the refrigerator for up to 4 days, or in the freezer for 3 months.