a scoop of cooked kale and mushrooms, mixed with farro and tomato chunks
Appetizers and Sides

Nutritious and Flavorful

There is such depth of flavor in this combination of greens, grains and mushrooms that the nutritional value is almost secondary--but it’s not. Kale is an amazing high protein source of vitamins A, K and C (1,000% more than cooked spinach), minerals like copper, potassium and iron, and has become so popular, it should have its own television show. Barely cooked, the deep green leaves make a healthy backdrop for the nutty whole grain farro, an ancient European form of wheat with a chewy texture and hints of cinnamon flavor. The antioxidant benefits of cabbage, vitamin-rich mushrooms, and the fiber and protein of farro all in one dish.  

Prep Instructions

  • Yield: 10 (1/2 cup) servings                                     

  • Cooking Time: 40 minutes  

  • Prep Time: 10 minutes                                            

  • Total Time: 50 minutes  

Recipe Ingredients

  • 1 cup who grain farro, dry
  • 2 cups water
  • 4 cups kale, stems removed, cut into bite-sized and steamed
  • 1 tablespoon olive oil
  • 2 cups cremini mushrooms, sliced
  • 1/3 cup shallots, chopped
  • 2-3 cloves garlic, minced
  • 1 tablespoon rosemary
  • 1/4 cup sundried tomatoes, chopped
  • 1/8 teaspoon ground black pepper
  • pinch nutmeg
  • 3/4 cup low sodium chicken broth
  • 2 tablespoons lemon juice
  • 1/4 cup fresh basil, shredded
  • 1 1/2 teaspoons Parmesan cheese, grated

Cooking Instructions

  1. Follow the prep technique next to each ingredient.  
  2. Place farro with water in a medium pot, bring to a boil, cover with a lid and simmer for 30 to 40 minutes or until farro is tender. Drain and set aside. Steam kale, and shock in cold water to keep its color. Set aside.  
  3. In a sauté pan add olive oil, sauté the mushrooms, add shallots, garlic, sundried tomatoes and rosemary. Carefully pour the chicken broth, pepper and nutmeg; reduce to almost dried. Then add the lemon juice, the cooked farro, steamed kale and fresh basil.  
  4. Serve with parmesan cheese on the side. 

Nutritional Data

Calories: 99.95
Fat: 1.62 g
Saturated Fat: 0.30 g
Cholesterol: 0.59 mg
Sodium: 43.04 mg
Carbohydrates: 18.26 g
Fiber: 2.33 g
Sugars: 1.67 g
Protein: 4.46 g
AdventHealth Press Simply Healthy
This Recipe and Others Are Featured In

Simply Healthy

Diabetic-friendly cooking can be simply enticing, flavorful, and achievable.