I'm back...Sorry I left you hanging during the Christmas season but I am pleased to say, I was busy cooking day and night through the season. So here we are, the first week of 2011! You didn't get my healthy, low calorie recipes, so you ate to much and want to diet or it is that time of fasting for many of my great Christian brothers and sisters. I've got a recipe below that is great anytime for any reason!Farro is a grain with a long and glorious history. It is the grain from which all others have derived. Most famous for feeding the Roman Legions, it's history goes back about four thousand years. It is a low yielding crop and other grains (mainly modern wheat) were developed. Cultivation dwindled to just two regions of Italy a remained a regional food but haute restaurants kindled a new interest in Italy as well with trendy, healthy cooks.
Farro is similar to spelt but not the same. Cooked, farro has a firm chewy texture and a nutty taste. Barley or other grains can be substituted but results will be no where near the same. I can go on and on, but I won't...You can purchase whole or pearled (split), the pearled cooks much quicker but is not as firm.
Farro is a complex carbohydrate that is water soluble so it digests before the body starts to create insulin, also high in protein and it ranks well on the glycemic index. This is another reason why the health conscious chefs like it! Buon Appetito!
FARRO & BEAN SOUP/STEW
12 Oz. Barlotti (or other red) Beans, soaked and drained,
(Some of you may want to use a white or cannillini bean,
it’s your soup, so do as you will!)
10 Cups water
3 Tablespoons extra virgin olive oil
1 Onion, finely chopped
1 Carrot, peeled and chopped
1 Stalk celery, chopped
1 Cup Farro
28 Oz Can tomatoes (either diced or whole, drained and diced)
Preferably Italian tomatoes (less sodium, better flavor)
2 Potatoes (8 to 10 oz) peeled and diced
1 Small head savoy cabbage (12 to 16 oz), clean and remove hard stalks
and veins, then chop
Cook beans in large stock pot and the water. When beans are cooked, take out 1 cup of beans, mash and return to pot. In a sauté pan heat oil and sauté the onion, celery and carrot until they begin to soften (about 5 minutes). Add to stock pot with the farro, bring to a boil and then simmer for 30 minutes, add the tomato and potato and continue simmering until the farro is cooked (about 30 more minutes). Stir in cabbage and cook until soft and tender (about 15 to 20 minutes). If you want your stew/soup a little thinner, just add water or vegetable broth. Season with salt and pepper to taste.
Serve with a bit of grated parmesan and a drizzle of good quality olive oil.
