Main Dishes: Wild Mushroom & Asparagus Farro Risotto

RECIPE
Friendly To: Acid Reflux, GERD, IBS

The ancient grain farro stands out as a great choice for added protein & fiber.

This is a healthy alternative to a traditional risotto, which is typically made from Arborio rice.  I make this in the same way I would a risotto, by adding the liquid slowly to the grain and stirring continuously.  Doing this helps the grain to release its starches and become creamier.  

This recipe is acid reflux, GERD & IBS friendly because the white wine and even the heavy cream are not necessary for this recipe. 

This farro risotto could easily be an accompaniment to steak, pork, chicken, or as the main star. This recipe has been created for the farro to be the main dish, so please feel free to add more vegetables, cheese, or different seasonings to make this your new go-to vegetarian dish!

If you haven’t cooked with farro before, this is a great dish to try!

Farro is an Ancient Grain that is similar to an oversized grain of barley.  Farro is loaded with antioxidants, fiber, and vitamins and is especially higher in protein and a good source of fiber. Mushrooms are super good for our brains and our bodies, rich in the amino acid and antioxidant ergothioneine which helps to slow cellular damage. Asparagus is a source of many vitamins and has been used for centuries for medicinal purposes (Metabolites, 2020).

A trick when cutting asparagus, take 1-2 stocks and gently bend them until an end snaps off, this is where you will cut the ends off of the rest of the asparagus.

On the Fireside Chat- “What’s Cooking? with Dr. Koch”, I added the discarded pieces of the vegetables that I was not sautéing with the dish directly to my vegetable stock and I would recommend that you do this as well. It gives the vegetable stock some added flavor. Also, any stock that was not used, because there may be left over, go ahead and save it!  The stock can be used for any dish that needs just a little more liquid.

You are also welcome to season the dish with the herbs of your choice but I have recommended fresh sage, parsley, and thyme. Enjoy! 

[[ recipeID=recipe-9l2gazfjk, title=Wild Mushroom & Asparagus Farro Risotto ]]

Helpful Items to Make This Delicious Dish!

Vegetable Stock Cubes (35g, 10 each)

Organic Italian Pearled Farro (14 oz)

Please Share With Your Social Networks!

Leave a comment

Please note, comments must be approved before they are published

Wild Mushroom & Asparagus Farro Risotto

Servings: 6

Keywords:

  • Prep Time: 45 mins
  • Cook Time: 30 mins
  • Total Time: 1 hours 15 mins

Ingredients

Instructions

Ingredients

  • 1 lb. Mushrooms
  • 1 lb. Asparagus
  • ½ Cup White Wine (optional)
  • TBSP Butter
  • 2 Cups Farro
  • 10-12 Cups Chicken or Vegetable Stock
  • ¼ Cup Heavy Cream
  • ½ Cup Parmesan Cheese, shredded
  • Fresh Herbs (thyme, sage, parsley, etc.)
  • Salt & Pepper

Instructions

  1. Chop the mushrooms into 1/2 inch pieces
  2. Chop the asparagus into 1/2 inch pieces (snap ends off)
  3. In a large stock pot, bring the stock to a boil
  4. At the same time sauté the mushrooms in the butter
  5. Sauté for 5 minutes, add the asparagus, salt and pepper
  6. Deglaze with the white wine (optional), reduce 
  7. Add the farro and sauté for 1-2 minutes
  8. Reduce heat to low to medium
  9. Start adding the hot stock one large ladle  at a  time letting the farro soak up the stock between each one. Stirring between each cup.
  10. Cook the farro until al dente
  11. Add the heavy cream, reduce 
  12. Add parmesan
  13. Add herbs, salt and pepper and give a couple final stirs.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 370
% Daily Value*
Total Fat 11g 16%
Saturated Fat 6g 30%
Trans Fat 0g
Sodium 360mg 15%
Total Carbohydrate 53g 17%
Dietary Fiber 10g 40%
Sugars 7g
Protein 14g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

For the mushrooms: Add portobellos, shiitake, oysters, any and all!