Vegan Mushroom Pea "Farrotto"

Farro is an heirloom grain, a member of the wheat family that is organically grown in Italy.   Simmered slowly, using the risotto method, it has a hearty, nutty flavor that pairs well with mushrooms and sweet green peas in this healthy, fat-free dinner recipe.  This is satisfying, vegan Italian comfort.  Impressive for entertaining, kid approved.

HARD                Servings: 4   Ready In: 45 minutes

Mushroom Pea Faro Risotto - Healthy, Plant-based, Oil-Free, Vegan, Whole Grain Italian Recipe

Mushroom Pea Faro Risotto - Healthy, Plant-based, Oil-Free, Vegan, Whole Grain Italian Recipe

Chef's Grain Tip:  Toast the whole grain faro for a few minutes to bring out a natural, nutty flavor.  This simple step adds rich flavor, using an oil-free, fat-free cooking technique

Chef's Grain Tip:  Toast the whole grain faro for a few minutes to bring out a natural, nutty flavor.  This simple step adds rich flavor, using an oil-free, fat-free cooking technique

Chef's Tip:  Saute the mushrooms and onions until golden brown.  There's no need to use oil as the natural moisture from the vegetables will release while they cook for this healthy, plant-based recipe

Chef's Tip:  Saute the mushrooms and onions until golden brown.  There's no need to use oil as the natural moisture from the vegetables will release while they cook for this healthy, plant-based recipe

Chef's Tip:  A splash of white wine adds another layer of flavor to this plant-based recipe.  This is a step used in traditional risotto.  If you don't want to use alcohol, you can substitute with 1 tbsp of white wine or Champagne vinegar

Chef's Tip:  A splash of white wine adds another layer of flavor to this plant-based recipe.  This is a step used in traditional risotto.  If you don't want to use alcohol, you can substitute with 1 tbsp of white wine or Champagne vinegar

Chef's Risotto Tip: Vigorously stir your faro risotto during cooking to release the natural starches.  This will help create a rich, creamy texture, while keeping the dish healthy and dairy-free

Chef's Risotto Tip: Vigorously stir your faro risotto during cooking to release the natural starches.  This will help create a rich, creamy texture, while keeping the dish healthy and dairy-free

Chef's Dairy-Free Tip:  A touch of nutritional yeast is added at the end of cooking to bring creamy, cheezy flavor.  This replaces traditional Parmesan, with healthy low-fat, cholesterol-free nutrition

Chef's Dairy-Free Tip:  A touch of nutritional yeast is added at the end of cooking to bring creamy, cheezy flavor.  This replaces traditional Parmesan, with healthy low-fat, cholesterol-free nutrition

Chef's Tip:  Add your frozen peas right at the end of cooking.  You can use them straight from the freezer.  Only cook 1-2 minutes, just until warm.  If you cook too long, you'll lose their bright green color.

Chef's Tip:  Add your frozen peas right at the end of cooking.  You can use them straight from the freezer.  Only cook 1-2 minutes, just until warm.  If you cook too long, you'll lose their bright green color.

Ingredients

6 cups vegetable broth
2 shallot
10 oz cremini mushrooms
3/4 cup farro
2 cloves garlic, minced
1 cup dry white wine
2 tbsp nutritional yeast
1/2 cup green peas, frozen
1 dash black pepper
Salt, to taste
Parsley or Chives, to garnish


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Procedure

Gather ingredients

To simmer the stock: In a medium pot, pour the vegetable stock. Cover and bring to a simmer. Keep at a low simmer, covered while making farrotto. 

To make the Farrotto: Thinly slice the mushrooms and mince the shallot.  Place the mushrooms and shallots in a wide pan over high heat. Sprinkle on a little salt and saute over high heat for 5-7 minutes. 
When the shallots and mushrooms are well-browned and starting to stick the pan, add the farro. Stir to combine. Let the farro toast for 3 minutes or until fragrant. 
Chef's tip: This will give your Farrotto a deep, nutty flavor. 

Add the garlic and wine. Use a wooden spoon to deglaze the pan, scraping up any bits from the bottom. Reduce the wine until almost evaporated. Add a cup of the simmering broth. Stir vigorously to release the starches of the farro. Reduce heat to a steady simmer. Let the farro simmer until most of the broth is absorbed. 
Continue adding the vegetable broth, 1 cup at a time, every 7 minutes or so, stirring vigorously each time. Repeat until the farro is "al dente". You may not use all of the broth. 
When the farro is al dente tender, stir in the nutritional yeast. Turn off the heat and add the green peas. Season with salt and pepper, to taste. 

Garnish with fresh parsley or chives and serve immediately. 

Chef's tip: For a gluten-free whole-grain version, simply use short grain brown rice.


Step-by-Step Photos:

Nutrition Facts
Serving size: 1/4 of a recipe (24.9 ounces).

Calories 280.89
Calories From Fat (2%) 5.37
% Daily Value
Total Fat 0.62g <1%
Saturated Fat 0.05g <1%
Cholesterol 0mg 0%
Sodium 251.69mg 10%
Potassium 1182.39mg 34%
Total Carbohydrates 51.8g 17%
Fiber 10.61g 42%
Sugar 21.04g
Protein 9.3g 19%
Calcium 17.82mg 2%
Iron 99.75mg 554%
Vitamin A 2528.83IU 51%
Vitamin C 0.01mg <1%


It's not a hedgehog! These are Lion's Mane mushrooms, a unique heirloom variety of mushrooms. They have natural umami flavor and hearty vegetarian texture. Join plant-based Chef Katie Simmons at the farmer's market as she shares recipe ideas and tips. More at: www.plants-rule.com