Veggie Farro Stir Fry

I have really been loving using farro in place of rice in recipes--the chewy nutty flavor is quite satisfying. This Veggie Farro Stir Fry delivers on both flavor and nutrition. In fact, I used it as part of my food prep and took it to work for lunch three days last week.

A few notes about the nutritional benefits of farro. Yes, it does contain gluten, but the levels are much lower than modern processed wheat, making it easier to digest. It is also high in fiber, protein, and iron. This makes it a particularly good choice for people who are either eliminating or reducing the amount of animal protein in their diets. I will admit, it's not Russ's favorite grain that I use in recipes, but I could eat it every day; it's a texture thing for him. For me, I love the chewy texture.

By the way, I hope you had a wonderful Thanksgiving that was full of wonderful family time and delicious food. Don't you just love the way food brings family and friends together? And, I just completely enjoy the cooperative cooking experience.

You will love how easy this recipe is to prepare. I know I say that a lot, but I really do strive for easy to make recipes for everyday cooking. You know I'm not opposed to more time in the kitchen for special occasion dinners, but for food prep and week night cooking, I like to keep things as simple as possible without compromising on flavor. You can also sub different veggies that you might prefer. Just clean out that fridge and use what you have on hand. This is such an easy, adaptable recipe. Confession: I just really love mushrooms, and Russ doesn't care for them. So...since I was making this specifically for my lunches, I loaded up on the mushrooms.

One last note about the sauce used in Veggie Farro Stir Fry before we get cooking. I LOVE this sauce. Mine was only slightly adapted from Tastes Lovely. I simply used coconut aminos instead of soy sauce, powdered ginger rather than fresh, and garlic powder rather than minced garlic. I wanted a sauce that I could confidently store in the fridge for a few weeks.

PREPARE VEGGIE FARRO STIR FRY:

All right, let's get this stir fry cooking. Begin by adding one and half cups farro and three cups of vegetable broth to a medium sauce pan, and place over medium-high heat. Heat until boiling, then turn the heat to medium-low, cover with a lid, and cook about twenty more minutes or until liquid is absorbed. Cooking times may vary by brand, so check the cooking instructions on your package of farro.

While the farro is cooking, prep the veggies and the sauce. The sauce is SO simple. Just add the coconut aminos, vegetable broth, arrowroot starch, sesame seed oil, rice vinegar, honey, ginger, and garlic powder to a pint-sized mason jar, and shake well to combine. Set the jar aside until ready to add to the stir fry. Note: The arrowroot starch acts as a thickening agent, so when you add the sauce to the stir fry, it will thicken as it cooks.

To prep the veggies, simply slice the portabello mushrooms, baby zucchini, yellow bell pepper, and onion into strips, and slice the broccoli into florets.

Finally, heat the avocado oil and sesame oil in a large skillet over medium-high heat. Add the zucchini, broccoli, bell pepper, and onion to the pan. Cook, stirring frequently, until the veggies begin to soften, about seven minutes. Add the mushrooms and half of the stir fry sauce to the skillet and continue cooking until mushrooms are soft and the sauce thickens, about five more minutes.

Spoon the veggies over the cooked farro into individual bowls and enjoy. Top with sliced chives, scallions, or sesame seeds if you like.

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Veggie Farro Stir Fry

Yield: 3 servings

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

This Veggie Farro Stir Fry delivers on both flavor and nutrition. In fact, I used it as part of my food prep and took it to work for lunch three days last week.

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Ingredients

Stir Fry Ingredients

• 6 ounces Portabello mushrooms, about 3 large caps
• 12 ounces baby zucchini
• 2 cups broccoli florets
• ½ large yellow bell pepper
• ¼ large onion
• 1 ½ cups farro
• 3 cups vegetable broth
• 2 tablespoons avocado oil
• 1 teaspoon sesame seed oil

Stir Fry Sauce

• ½ cup coconut aminos
• ½ cup vegeable broth
• 1 tablespoon arrowroot starch
• 1 tablespoon sesame seed oil
• 1 teaspoon rice vinegar
• 1 tablespoon honey (agave nector if vegan)
• 1 ½ teaspoons ground ginger
• 1 teaspoon garlic powder

Instructions

1. Begin by adding one and half cups farro and three cups of vegetable broth to a medium sauce pan, and place over medium-high heat. Heat until boiling, then turn the heat to medium-low, cover with a lid, and cook about twenty more minutes or until liquid is absorbed. Cooking times may vary by brand, so check the cooking instructions on your package of farro.
2. While the farro is cooking, prep the veggies and the sauce.
3. Add the coconut aminos, vegetable broth, arrowroot starch, sesame seed oil, rice vinegar, honey, ginger, and garlic powder to a pint-sized mason jar, and shake well to combine. Set the jar aside until ready to add to the stir fry.
4. To prep the veggies, simply slice the portabello mushrooms, baby zucchini, yellow bell pepper, and onion into strips, and slice the broccoli into florets.
5. Finally, heat the avocado oil and sesame oil in a large skillet over medium-high heat. Add the zucchini, broccoli, bell pepper, and onion to the pan. Cook, stirring frequently, until the veggies begin to soften, about seven minutes.
6. Add the mushrooms and half of the stir fry sauce to the skillet and continue cooking until mushrooms are soft and the sauce thickens, about five more minutes.
7. Spoon the veggies over the cooked farro into individual bowls and enjoy. Top with sliced chives, scallions, or sesame seeds if you like.

Notes

• The arrowroot starch in the stir fry sauce acts as a thickening agent, so when you add the sauce to the stir fry, it will thicken as it cooks.
• The leftover sauce can be refrigerated and used for your next stir fry creation.

Nutrition Information

Yield 3 Serving Size 1
Amount Per Serving Calories 523Total Fat 23gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 19gCholesterol 1mgSodium 1497mgCarbohydrates 71gFiber 13gSugar 25gProtein 16g

Note: Nutritional information is an approximation. Different brands and/or quantities will change the nutrition profile.

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