Farro Risotto with Squash, Peas, and Feta

Preparation

1. Step 1

   In a large saucepan, heat the broth over medium-high heat for 8 to 10 minutes, or until hot. Reduce the heat to low to keep the broth hot.

   Step 2

   Meanwhile, in another large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.

   Step 3

   Stir the farro into the onion. Ladle 1/2 cup broth into the mixture. Cook for 1 to 2 minutes, or until the broth is absorbed, stirring occasionally. Repeat the procedure, adding the remaining broth, 1/2 cup at a time, stirring until the broth is absorbed after each addition, about 5 minutes (the timing may vary from addition to addition). Stir in the squash and peas after 30 minutes of cooking time. (The total cooking time will be about 35 minutes.) Remove from the heat. Stir in the feta, dillweed, and lemon juice. Serve immediately so the farro doesn’t become gummy.

2. Cook’s Tip

   Step 4

   You can use pearl barley instead of the farro in this recipe, but you will need to add about 1/2 cup water to the broth. The cooking time will be about the same.

3. COOK’S TIP ON FARRO

   Step 5

   An ancient grain grown for thousands of years in Italy and still often used in Italian cooking, farro is high in fiber and contains significantly more protein, but less gluten, than wheat. Farro looks much like light brown rice and has a nutty flavor and a chewy texture. Use it as a whole grain in dishes from soups to desserts or try ground farro as a substitute for wheat flour in pasta, pancakes, waffles, and baked goods.

4. Nutrition information

   Step 6

   (Per serving)

   Step 7

   Calories: 271

   Step 8

   Total fat: 4.0g

   Step 9

   Saturated: 1.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 0.5g

   Step 12

   Monounsaturated: 2.0g

   Step 13

   Cholesterol: 5mg

   Step 14

   Sodium: 279mg

   Step 15

   Carbohydrates: 44g

   Step 16

   Fiber: 6g

   Step 17

   Sugars: 5g

   Step 18

   Protein: 13g

   Step 19

   Calcium: 28mg

   Step 20

   Potassium: 285mg

5. Dietary Exchanges

   Step 21

   2 1/2 starch

   Step 22

   1 vegetable

   Step 23

   1/2 fat