Mama Mia! Italian Herbed Farro Bowls


A natural plant-based cuisine, modern Italian focuses on the nuances of its regions, though nationwide the emphasis is on food produced by the earth.


  • 2 cups uncooked farro
  • 6 cups water
  • 3 Tbs. extra-virgin olive oil, divided
  • 4 cloves garlic (minced)
  • 1 large fennel bulb (cut into ⅛-inch slices)
  • 2 cups ¼-inch carrot slices (3 large carrots)
  • 1 cup dry white wine
  • ½ tsp. fennel seed (crushed)
  • 1 cup halved cherry tomatoes
  • Juice and peel of 1 lemon, divided
  • 1 Tbs. dried, mixed Italian herbs
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • 1 (5-ounce) package baby spinach
  • ¼–½ tsp. crushed red pepper flakes
  • ¼ cup snipped flat-leaf parsley
  • ½ cup coarsely chopped almonds (toasted)
  • ¼ cup shredded Parmesan cheese


  1. Italian-Herbed-Farro-Bowlscrop238Rinse farro. In a large saucepan, place farro and water. Water should cover farro. Bring to a boil; then reduce heat and simmer until tender, stirring once or twice, about 30 minutes. Drain excess water.
  2. Meanwhile, in a very large nonstick skillet over medium-high heat, heat 1 Tbs. oil. Add garlic and sauté until softened, about 3 minutes. Add another 1 Tbs. oil, along with sliced fennel and carrots. Reduce heat to medium and cook, stirring often, until vegetables are crisp-tender and browned, 10–12 minutes. Remove skillet from heat, and add wine and fennel seed. Return to heat, and cook until almost all the liquid has evaporated and tomatoes are tender, about 5 minutes. Stir in 2 Tbs. lemon juice, lemon peel, Italian herbs, salt and pepper. Remove from heat, and add spinach leaves; toss until spinach is slightly wilted.
  3. To farro, add remaining 1 Tbs. oil, 1 Tbs., red pepper flakes and parsley; toss.
  4. To serve, divide farro mixture among bowls and top with vegetable mixture. Garnish each bowl with almonds and Parmesan.

PER SERVING (1½ cups): 505 cal, 21g fat (11g mono, 7g poly, 3g sat), 0mg chol, 641mg sodium, 66g carb (14g fiber, 7g sugars), 16g protein

SOURCE: The recipe is posted by permission Delicious Living (and its parent company New Hope Network), a trusted voice in the natural living community for 30 years.

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