What To Know
- Bring to a boil, then reduce heat and simmer for 30-35 minutes, or until the farro is tender and all the water has been absorbed.
- Farro adds a nutty flavor to the fried rice, while white rice is more neutral in taste.
- Farro fried rice can be stored in an airtight container in the refrigerator for up to 3 days.
Craving the savory flavors of fried rice but seeking a healthier alternative? Look no further than this farro fried rice recipe. Farro, an ancient grain packed with fiber and protein, adds a nutty flavor and chewy texture to this classic dish. With its versatility and nutritional value, farro fried rice is a satisfying and wholesome meal for any occasion.
Ingredients
For the Farro:
- 1 cup farro
- 2 cups water
- Pinch of salt
For the Fried Rice:
- 2 tablespoons olive oil or vegetable oil
- 1 cup chopped onion
- 2 cloves garlic, minced
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 cup frozen peas
- 2 eggs, beaten
- 1/2 cup soy sauce
- 1/4 cup hoisin sauce
- 1/4 cup brown sugar
- 1 tablespoon sesame oil
- 1/4 cup chopped green onions
Instructions
1. Cook the Farro:
- Rinse the farro thoroughly in a fine-mesh sieve.
- In a medium saucepan, combine the farro, water, and salt.
- Bring to a boil, then reduce heat and simmer for 30-35 minutes, or until the farro is tender and all the water has been absorbed.
- Set aside to cool slightly.
2. Prepare the Vegetables:
- While the farro is cooking, chop the onion, garlic, carrots, and celery into small pieces.
- In a large skillet or wok, heat the oil over medium-high heat.
- Add the onion and cook until softened, about 5 minutes.
- Add the garlic, carrots, and celery and cook until the vegetables are tender, about 5-7 minutes.
3. Add the Peas:
- Add the frozen peas to the skillet and cook until warmed through, about 2-3 minutes.
4. Scramble the Eggs:
- Push the vegetables to one side of the skillet and pour in the beaten eggs.
- Scramble the eggs until cooked through.
5. Combine the Ingredients:
- Add the cooked farro to the skillet and stir to combine with the vegetables and eggs.
6. Season the Fried Rice:
- In a small bowl, whisk together the soy sauce, hoisin sauce, brown sugar, and sesame oil.
- Pour the sauce over the farro fried rice and stir to coat.
7. Garnish and Serve:
- Sprinkle the chopped green onions over the fried rice.
- Serve immediately with your favorite side dishes.
Farro Fried Rice Variations
- Protein Additions: Add grilled chicken, shrimp, or tofu for a protein boost.
- Vegetable Variations: Swap out the carrots, celery, or peas for other vegetables like broccoli, bell peppers, or zucchini.
- Sauce Tweaks: Adjust the ratio of soy sauce, hoisin sauce, and brown sugar to suit your taste preferences.
- Spice It Up: Add a pinch of chili flakes or Sriracha for a spicy kick.
- Make it Vegetarian: Omit the eggs and use vegetable broth instead of chicken broth.
Nutritional Benefits of Farro Fried Rice
- High in Fiber: Farro is an excellent source of dietary fiber, which promotes digestive health and satiety.
- Rich in Protein: Farro contains more protein than other grains, making it a filling and satisfying meal.
- Low Glycemic Index: Farro has a low glycemic index, meaning it releases energy slowly, preventing blood sugar spikes.
- Good Source of Vitamins and Minerals: Farro is a good source of vitamins B, E, and minerals like iron, magnesium, and zinc.
Farro Fried Rice vs. Traditional Fried Rice
- Nutritional Value: Farro fried rice is higher in fiber, protein, and vitamins than traditional fried rice made with white rice.
- Texture: Farro has a firmer texture than white rice, giving the fried rice a slightly chewy bite.
- Flavor: Farro adds a nutty flavor to the fried rice, while white rice is more neutral in taste.
- Health Benefits: Farro’s higher nutritional value makes farro fried rice a healthier option overall.
Farro Fried Rice for Meal Prep
- Make Ahead: Cook the farro and prepare the vegetables ahead of time to save time during the week.
- Store: Farro fried rice can be stored in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat the fried rice in a skillet or microwave until warmed through.
Conclusion: A Healthier and Flavorful Fried Rice
This farro fried rice recipe offers a delicious and nutritious alternative to traditional fried rice. With its high fiber and protein content, it’s a satisfying meal that will keep you feeling full and energized. So, next time you’re craving fried rice, give this farro-infused version a try and experience the perfect balance of flavor and health.
What People Want to Know
Q: Can I use other grains besides farro in this recipe?
A: Yes, you can substitute farro with other whole grains like brown rice, quinoa, or barley. However, the cooking time and texture may vary slightly.
Q: What can I add to this recipe to make it spicier?
A: Add a pinch of chili flakes, Sriracha, or your favorite hot sauce to the sauce mixture for a spicy kick.
Q: Can I make this recipe vegan?
A: Yes, omit the eggs and use vegetable broth instead of chicken broth to make this recipe vegan-friendly.
