Loaded Farro

This Loaded Farro from Dawn Hilton-Williams’ Flava My Plate is the perfect addition to your healthy, delicious vegan holiday recipes.

With its’ humble roots tracing back to ancient Babylon, Egypt, and Mesopotamia farro is over 17,000 years old. While gaining popularity in Italy centuries ago where it was semi-pearled or partially hulled of its’ bran layer to speed the cooking process, farro is associated with 3 different whole-grain varieties; emmer, spelt, and einkorn wheat. 

In most U.S. stores, the emmer variety, which is a harder grain than einkorn and often confused with spelt, still retains most of its hull, which makes it the more nutrient-dense variety. Overall, farro retains most of its’ outer bran layer, has 2x the protein of brown rice, and is loaded with nutrients, minerals, phytonutrients, and soluble dietary fiber! 

INGREDIENTS
4 cups of cooked farro (cook per package directions)
1–12 oz package meatless crumbles (trader joe’s brand preferred)
1 pkg sun-dried tomatoes (no oil) (preferably trader joe’s brand) 
1 ½ cups trimmed, cleaned, and chopped leeks (approx. 3 leeks)  
¼ cup Italian flat-leaf parsley, chopped 
1 tbsp + 1tsp smoked paprika (or regular paprika, smoked preferred)
2 tsp garlic powder
¾ tsp black or white pepper
½ tsp kosher salt (optional)
1 tbsp grapeseed oil (optional)

THE NUMBERS
1 cup of farro= 24g protein, 20grams dietary fiber, 80% RDI of b3 (niacin), 60% RDI of magnesium, 60% RDI of zinc, 16% RDI iron, and a myriad of important antioxidants i.e., carotenoids, polyphenols, and selenium.

THE GLYCEMIC INDEX (40 on the scale of 1-99).
Farro prevents sharp dips and spikes in blood sugar levels and provides slow, steady energy release as well as keeping you full longer).

INSTRUCTIONS

1. PLACE cooked farro (cook according to package instructions) in a large bowl and set aside.
   
   
2. CHOP clean leeks, toss in a bowl, and season as follows: 1 tsp olive oil (or a couple of tablespoons of water, if substituting), 1 heaping tsp of smoked paprika, 1 tsp garlic powder, and ¼ tsp black pepper, then add sun-dried tomatoes. Stir well to distribute spices evenly.
3. PLACE nonstick pan over medium heat until it’s warm to the touch (1 minute). Add prepared sun-dried tomato and leeks mixture to the pan and cook for approximately 2-3 minutes (stirring regularly).
4. DROP temperature to medium-low and place lid over leek mixture (this helps to generate a steam-effect) for 45 minutes. Stir halfway through and replace the lid.
   
   
5. REMOVE leeks mixture from the heat and set aside for 10 minutes allowing it to cool on the countertop for 10 minutes or in the fridge for 5 minutes.
   
   
6. PLACE nonstick pan back over medium heat and add a heaping teaspoon of oil (or a few tablespoons of water if you’re substituting). Add your vegan crumbles and break them up as you put them in the pan by squeezing them out of the wrapper/packaging.
7. ADD remaining spices. Mix to incorporate them, then continue cooking for 3 minutes, stirring regularly to ensure even cooking and browning.
8. DROP temperature to medium-low and place a lid over the crumbles mixture for 2-3 minutes to help them cook. Remove the lid and increase temperature back to medium. Cook for another 3 to 4 minutes or until browned.
9. PLACE slightly cooled leek mixture in the large farro bowl and gently fold or stir to incorporate the mixture with your farro and set aside.
10. ADD crumble mixture to farro and leeks and gently FOLD to incorporate. ADD fresh herbs and gently toss again. Taste for seasoning and enjoy! 

ENJOY!

Recipe created by Dawn Hilton-Williams, Vegucator-In-Chief, Herban-Eats, LLC. 

SOURCE: (Cookbook) Flava My Plate, Your Tasty Vegan Guide to Health-Wealth