Crisply cooked yellow summer squash, green peas, and onion play deliciously off farro’s earthy flavor.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　4 cups Vegetable Broth (page 53) or commercial low-sodium vegetable broth

　　2 teaspoons olive oil

　　1 small onion, diced

　　1 cup uncooked farro

　　2 small yellow summer squash (about 6 ounces each), cut into 1/2-inch cubes

　　1 cup frozen green peas

　　1/2 cup crumbled low-fat feta cheese

　　2 tablespoons snipped fresh dillweed or 1/2 teaspoon dried dillweed, crumbled

　　1 tablespoon fresh lemon juice

　　

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.

　　

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.

　　

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.

　　

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

　　

Dietary Exchanges

Step 21

2 1/2 starch

　　

Step 22

1 vegetable

　　

Step 23

1/2 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition