Farro is an ancient Roman grain that has a chewy texture and a nutty taste with hints of oats and barley. Because it contains a starch similar to that of arborio rice the rice used in risotto it takes on a creamy texture when cooked. Long lauded for its health benefits, it is high in fiber and very low in gluten. Mixed with fresh summer vegetables, cheese, curry, and fresh basil, farro is the base of a hearty and fragrant filling for juicy sweet peppers.
Ingredients
- 1 (14.5-ounce) can reduced-sodium vegetable or reduced-sodium chicken broth
- 1 cup farro
- 1 cup water
- 2 ears fresh sweet corn
- 2 tablespoons butter or olive oil
- 1 teaspoon curry powder
- ½ cup sliced green onions or scallions (4)
- 1 cup chopped yellow summer squash and/or zucchini
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 cups shredded fontina cheese (8 ounces)
- ½ cup snipped fresh basil
- 4 large red sweet peppers
How to Make It
- In a medium saucepan combine broth, farro, and the water. Bring to boiling; reduce heat. Cover and simmer about 30 minutes or until farro is tender. Drain farro, reserving ½ cup of the cooking liquid; set farro and the cooking liquid aside.
- Preheat oven to 400°F. Remove husks from the ears of corn. Scrub with a stiff brush to remove silks; rinse. Cut corn from cobs; discard cobs. Set corn aside.
- In a large skillet melt the butter over medium heat. Stir in curry powder. Add the corn and green onions. Cook for 2 minutes, stirring occasionally. Stir in squash; cook for 2 minutes more. Stir in cooked farro, salt, and black pepper. Remove from heat; cool slightly. Stir in 1 cup of the cheese and ¼ cup of the basil.
- Cut sweet peppers in half lengthwise. Remove and discard seeds and membranes. Spoon farro mixture into pepper halves. Place stuffed peppers in a 3-quart rectangular baking dish. Pour the reserved cooking liquid into dish around the peppers. Cover with foil.
- Bake for 30 minutes. Remove foil. Sprinkle with the remaining 1 cup cheese. Bake, uncovered, about 15 minutes more or until peppers are crisp-tender. Sprinkle with the remaining ¼ cup basil.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 536 kcal Calories from Fat: 225 kcal |
|
% Daily Value*
|
| Total Fat 25 g 71% |
Trans Fat 0.0 g |
Cholesterol 81 mg 27% |
Sodium 943 mg 16% |
carbohydrates 53 g 41% |
Dietary Fiber 7 g 18% |
Protein 25 g 50% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |