Ancient Farro Medley

Ancient Farro Medley

My favorite grain is farro, so I made a meal including it! I love this well-balanced medley, and it is my go-to dinner!

This meal is vegan and kosher.

This meal contains wheat-like grains (gluten) and soy.

Preparation Time: 5 Minutes

Cooking Time: 12-30 Minutes


1/4 cup (60 ml) farro

6 oz (170 g) extra firm tofu

1 1/3 cup (315 ml) mixed vegetables

1/2 cup (120 ml) of any bean (I prefer black lentils)

1/4 cup (60 ml) of any bean (I use chickpeas)

1/4 (1.5 grams) teaspoon of smoked paprika

1/4 (1.5 grams) teaspoon turmeric (for color)

1/4 (1.5 grams) teaspoon of onion powder

1/2 (3 grams) teaspoon of dried parsley

1/2 (3 grams) teaspoon of garlic powder

Black pepper to taste

Instructions (pressure cooker):

  1. Rinse the farro
  2. Put the farro into the pressure cooker pot
  3. Put 3/4 cup (175 ml) water into the pot
  4. Cube the tofu and put it in the pot
  5. Add the mixed vegetables
  6. Put the beans into the pot
  7. Season with desired seasonings
  8. Set to high pressure and cook for 12 minutes, and quick release the pressure when complete
  9. Enjoy!

Instructions (stovetop)

  1. Bring 2 cups (480 ml) of water to boil
  2. Add 1/4 (60 ml) cup of rinsed farro, and return to a boil.
  3. Reduce the heat to medium-high, and boil uncovered until soft (usually 30 minutes)
  4. While the farro is cooking, prepare and heat the other ingredients and add the seasonings
  5. Drain off cooking water
  6. Mix the other ingredients with the farro and serve
  7. Enjoy!


Once served, you can add a topping to the meal. (Nutritional yeast is great on this recipe)

Nutrition Information:

Calories: 600 (2510 Kilojoules), Total Fat: 10g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 55 mg, Total Carbohydrate: 87g, Dietary Fiber: 22g, Total Sugar 10g, Added Sugars: 0g, Protein 36g, Calcium: 351mg (27%), Iron: 9.2mg (51%), Potassium 1,029 mg (21.9%)