Healthy doesn't mean flavorless and lifeless, on the contrary for us it means loads of flavor and color all in one dish. Today we are sharing a lovely recipe with one of our favorite Italian grains. Come with us into our kitchen and let us show you how to make One Pot Italian Farro with White Beans and Tomatoes!
Song of the day: "Put a Little Love in your Heart" by Annie Lennox and Al Green.
[This post is sponsored by Ontario Bean Growers. We’ve been compensated but -as always- all opinions are our own.]
Beans glorious beans!
I have to say we love our beans, whether a bean medley or as we have used today, the white kidney beans. This morsel of goodness offers nothing but flavor and texture, more so it is packed with fiber and protein, the healthy kind, lol! However this dish has an amazing co-star and that is farro!
What is Farro?
Farro is an ancient grain that has been traced back to the Mesopotamia period (some 20,000 years ago) amazing! It is hugely popular in Italy! Not all grains are created equally, Farro is a super grain filled with protein and fiber. It has a lovely nutty flavor when cooked. The cooking method is similar to rice just cook it in boiling water or a rice cooker, until you get a nice al-dente texture. It is similar to barley, however it is more oblong in shape.
Why Farro is good for you!
Farro is much healthier than rice. It is in the way it is processed, and comes in three varieties and sizes. Pearled, semi pearled, and whole. Then, for the sizes, farro piccolo, farro medio, and lastly, farro grande. Quite a variety to choose from, it all depends on what texture and flavor you want, and really what floats your boat. The world is your farro, lol!
Enough research, let's get down to what we really love doing, cooking!
The ingredients for One Pot Italian farro with white beans and tomatoes
This is what you will need to create this lovely, hearty, healthy dish:
- white kidney beans
- heirloom tomatoes
- roasted or sundried tomatoes
- tomato paste
- dried red chili flakes (peperoncino)
- Italian herbs of basil, parsley, oregano, and rosemary, dried or fresh
- nutritional yeast
- extra virgin cold pressed olive oil (evo oil)
Now that we have the ingredients, let's get cooking!
First things first, we need to cook the farro. This is how you do it:
- Place the farro into a medium pot of water. The amount of water should be twice the amount of farro. So, for example, ½ cup farro, 1 cup water. Let it come to a boil and cook it until al dente in texture. Drain and set aside.
- Secondly, in a large saute' pan, drizzle in oil, toss in onions and garlic, season with salt, pepper, and paprika, and bring to a medium heat, stirring frequently. Add in heirloom tomatoes, sundried or roasted tomatoes, herbs, fresh chopped basil, chili flakes. Stir and cook for a bit, then add water, cover, and let simmer on low heat.
- Thirdly, time to add in the farro and the white beans, plus the nutritional yeast, blend well so the farro is nicely coated with that lovely tomato mixture. Cover and cook for a few more minutes.
- Lastly, uncover, add some tomato paste, stir, and taste for seasoning. Add in the lemon juice and chopped fresh basil and another good stir!
Finishing the One Pot Italian farro with white beans and tomatoes!
I always believe in garnishing and finishing touches to a dish before it is served. It is like the last bit of love before it will be seen and eaten. With that being said, sprinkle some more fresh chopped basil, and a drizzle of olive oil and you are done. Nothing to do but put on a huge smile and serve this lovely One pot Italian Farro with white beans and tomatoes!
A thing of beauty
I love the way this dish presents. It has color, texture, and that pop from the basil just brings everything to life. More so, the aroma entices you to just get a forkful and revel in the experience. That is exactly what I am going to do!
One Pot Italian Farro with white beans and tomatoes, a little taste of heaven
Mmmmmmmmm! I love the bite of the farro, that little crunch which releases the nuttiness we so want. The the rich tomato comes in, the sweetness of the heirloom and those roasted tomatoes, just heavenly. Really what I truly enjoy is the earthy starchiness of the white kidney bean it is like the foundation holding everything in check. Furthermore, we must not forget all those supporting ingredients like the rosemary, parsley, oregano, the spice of the red chili flakes, and I have to say, that little bit of lemon just brightens the day with freshness and acidity, also pairing well with our Italian glorious gold, evo oil!
As of late Nicoletta and I have been really creating healthy delicious dishes. I have to say and you may agree, that once you get started it is a bit hard, but then this feeling of well being takes over and you crave that goodness, that health in your food. I can totally say I am feeling that way. Furthermore don't think healthy has to mean bland, try this dish, I know you are going to be surprised and totally pleased. Thanks for joining myself (Loreto) and Nicoletta in our kitchen, it has been an absolute pleasure sharing this recipe with you! Enjoy!Print
- 2 Tbsp evo oil
- 1 cup minced yellow onion
- 2 cloves garlic, minced
- salt and pepper to taste
- a pinch of paprika
- ¾ cups uncooked farro
- 2 heirloom tomatoes (roughly 400 g)
- ⅓ cup roasted or sundried tomatoes
- 1 Tbsp mixed Italian spices (dried oregano, rosemary, parsley)
- 2 leaves of fresh basil
- a pinch of red chili flakes (peperoncino)
- ¾ cup warm water
- 1 can (about 400 ml) white kidney beans, drained and rinsed
- 1 ½ Tbsp nutritional yeast
- 1 Tbsp tomato paste
- ½ tsp freshly squeezed lemon juice
- 1-2 basil leaves for garnish
- First, cook the farro in a small pot with double the amount of water. Let it come to a boil, then cook until al dente, about 30 minutes. Drain and set aside.
- In a large saute pan drizzle oil, bring to medium heat, toss in onion and garlic. Season with salt, pepper, and paprika. Cook for 5 minutes or until soft, stirring often.
- Add the chopped heirloom tomatoes, the roasted or sundried tomatoes, the Italian spices, chopped basil leaves, red chili flakes. Mix.
- Next, add ¾ cup of water, stir, cover with a lid and cook for 10 minutes.
- At this point, uncover, add the cooked farro, the beans, the nutritional yeast, and stir. Cook for a couple of minutes.
- Uncover, add 1 tablespoon tomato paste and taste for seasoning, adjusting if necessary.
- Lastly, sprinkle with chopped basil, a drizzle of lemon juice (about ½ tsp).
- Plate, drizzle olive oil on top and more fresh basil. Serve with flatbread, pita, or your favorite bread.
You could use quick cooking farro, barley, or even quinoa.
Also for the beans white navy beans would work, really anyone of your favorites would probably work.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Main, Vegetarian
- Method: Stovetop
- Cuisine: Italian
- Diet: Vegan
Keywords: farro, beans, tomatoes, herbs, italian, one pot, dinner, easy, nutritional yeast, vegan
When I am not cooking, I enjoy playing musical instruments, singing, writing. I have learned over the years to live in gratitude and enjoy the moment.