1 cup farro
3 cups water
3 Tbs olive oil
3 cloves garlic, minced
1-inch piece ginger, minced
2 green cardamom pods
1 cinnamon stick
2 dried red chilies
1 tsp cumin seeds
1 bay leaf
3/4 tsp garam masala
1 tsp red chile powder
1 tsp kosher salt
1/2 tsp black pepper
1 small red onion, cut into long slivers
1 carrot, cut into matchsticks
1 medium zucchini, sliced and quartered
2 Tbs cilantro, chopped
- The farro can be cooked ahead.
- Use pearled or semipearled farro to reduce cooking time.
1. Rinse the farro in cool water. Fill a medium pan with 4 cups of cold water and a pinch of salt. Bring to a boil. Add the farro then cover and reduce the heat to low. Allow the farro to simmer until tender, about for approximately 25 minutes. Drain off any remaining water, if necessary. Set aside.
2. Heat the oil in a large nonstick pot over medium heat. Add the whole spices and fry for 2 minutes before adding the onion and carrot. Fry for 5 minutes. Reduce the heat to medium-low. Add the garlic and ginger then fry for 1 minute. Stir in the garam masala, red chile powder, salt and black pepper. Fry for 30 seconds then add the zucchini. Fry for about 5 minutes, until the zucchini is just tender.
3. Reduce the heat to low. Add the farro to the pot and cook until the farro is evenly hot throughout, about 2 minutes. Stir in the cilantro. Adjust the salt as needed. Remove from the heat and transfer to a serving dish.
In this recipe, I wanted to combine two of my favorite ingredients to create a healthy vegetarian recipe for Zucchini Farro Pulav. I wanted to incorporate the health benefits of farro, a grain that has been around since the times of the Fertile Crescent, Indian spices and summer vegetables.
Farro is loaded with protein and fiber as well as other vitamins and minerals. It has a delicately chewy texture when cooked so you will feel satisfied after eating it. It is a very forgiving grain in that it can be cooked ahead and then used in a recipe the following day. Farro is much easier to cook than rice which must be boiled just the right number of minutes or it is overcooked. I use pearled or semi-pearled farro because it is easy to cook and doesn’t require an overnight soak.