Farrotto with Bok Choy, Shiitake Mushrooms and Eggplant
- – 4 scallions chopped. Separate the white stems from the green shoots
- – 1 shallot chopped
- – 1 teaspoon of grated or finely chopped ginger
- – 1 small purple eggplant cut into small wedges
- – 3-4 shitake mushrooms sliced
- – 12 leaves of Bok Chok
- – 2 Tablespoons of fresh herbs chopped parsley works great
- – 1 lime
- – Cooked farro
Heat a medium pan over medium-high heat and add the olive oil once the pan is hot
Allow the olive oil to heat for 1-2 minutes
Add the onion and garlic
Cook 2-3 minutes until tender
Add the dried farro and toast until it becomes aromatic
Add a splash of white wine to deglaze the pan
Slowly add the no sodium vegetable stock, ½ cup at a time, stirring frequently until the farro is to the preferred consistency. Usually takes 2-3 cups. The Farro should not be blown out – if it is, that means you’ve added too much stock and it will be over cooked, mushy and have less bite to it. Watch closely.
Heat a large sauté pan over medium high heat
Add extra virgin olive oil to coat the bottom of the pan
Add scallion bottoms (whites), ginger and shallot to the pan
Cook, stirring occasionally, for 1-2 minutes until aromatic
Add the shitake mushrooms and eggplant. Stir.
When the shallots start to caramelize a bit, add the bok choy and a sprinkle of sea salt. Stir.
Add the green onion tops and the cooked farro to the pan
Continue to scrape the bottom of the pan as you cook
Deglaze the pan with the no sodium vegetable stock (or if you’re a professional you can use the lacto fermented shitake liquid.
Add freshly ground pepper and fresh herbs
Heat through for 1-2 minutes
Remove from heat
Add a squeeze of lime juice
For a simpler recipe, just make the farro like this:
Add 1 cup of Farro and 3 cups of sodium vegetable broth to a small sauce pan. Bring to a boil and cook 15-25 minutes until the farro is tender by taste and not blown out. (You have to taste it, and taste frequently!). Drain and serve.
For a lower carbohydrate and more diabetic friendly version, eat only a 1/2 cup portion size
For a lower potassium modification, substitute brown rice for farro. DIsh will still be medium potassium not low potassium.
Serving: 5CupsCalories: 201.83kcalCarbohydrates: 40.72gProtein: 7.79gFat: 1.32gSodium: 128.7mgPotassium: 443.46mgSugar: 4.23gCalcium: 83.44mgMagnesium: 21.04mgPhosphorus: 44.88mg