Get ready for this Farro and Kale Recipe… a wholesome, nutritious, organic meal with barely 3 main ingredients: Farro, lacinato kale, feta cheese.
Farro?.. Lacinato kale??..
You may be puzzled by these two “strange” ingredients depending on where you live. Don’t fear them. They’re delicious but more importantly they’re easy to cook. Very easy to cook, actually.
Lacinato kale is a leafy green. In terms of cooking, think of it as spinach. You just need to wilt it. Don’t cook it to death. Really, only a few seconds in a hot pan with extra-virgin olive oil, salt and pepper and it’s ready to eat.
In this farro and kale recipe, I’m adding it to the farro towards the end of the cooking process. I chop it and I just add it to the farro dutch oven and that’s it. Nothing else to do.
Farro is a grain. But just not any grain. An ancient grain (the Egyptian kings and ancient Rome were fans) that is more widely used in Italy. And a nutritious one at that. It is full of fiber (keeps you full longer) and has a low glycemic index. Which is important for menopausal women (aging women’s cells become more insulin-resistant over time).
It is forgiving to cook (Just follow the instructions on the package) although it takes a while (30 to 40 minutes depending on the variety). That doesn’t matter much however, because you really don’t have to stand there and watch it cook.
I can’t emphasize enough how good AND nutritious this healthy recipe really is.
It’s also easy. In a nutshell, all you have to do is to saute’ your diced onions with garlic, add the farro, then the water (or stock), and let it cook for a while. Then throw in the chopped kale and you’re done.
FARRO & KALE
- 1 large bunch lacinato kale(about 1 1/2 pounds), stemmed
- 2 tablespoons extra virgin olive oil
- ½ medium onion, chopped
- 2 large garlic cloves, minced
- 1 ½ cups farro
- ½ cup dry white wine
- 2 quarts chicken stock, vegetable stock, or water
- Crumbled feta (optional)
- Salt and pepper to taste
- Heat the olive oil over medium heat in a wide Dutch oven, and add the onion and garlic. Cook, stirring, until tender, about 5 minutes.
- Stir in the farro, and mix for a couple of minutes. Add the white wine, and stir until it has reduced by half. Add the stock and/or water and salt, and bring to a boil.
- Reduce the heat, stir in the kale, cover and simmer 45 minutes, or until the farro is tender. Salt and pepper to taste. Sprinkle a little feta over each serving if desired.