Farro Risotto with Wild Mushrooms and Asparagus

Substituting farro for the arborio rice traditionally used in risotto packs this recipe with protein and fiber without sacrificing flavor, while mushrooms, asparagus and white wine each add a unique dimension to the dish. Look for whole farro, not pearled, for maximum nutritional value. This recipe comes to us from registered dietitian Anne Danahy of Craving Something Healthy.

  • 1 1/2 cups farro
  • 5 cups low sodium vegetable broth (divided)
  • 2 medium shallots, diced
  • 2 Tbs olive oil
  • 1/4 cup dry white wine
  • .5 oz. dried porcini mushrooms, soaked in 1 cup hot water
  • 1 cup cremini (baby bella) mushrooms, chopped
  • 1 lb thin asparagus, tough ends snapped off, and cut into 1-inch pieces
  • 1/4-1/2 cup grated parmesan cheese

Cook the farro in 3 cups of the broth, for about 10-15 minutes, or until most of the liquid is absorbed, and farro is mostly tender.

While farro is cooking, soak the dried porcini mushrooms in 1 cup hot water for about 15 minutes. Remove the mushrooms to a strainer (reserving the liquid), and rinse well, to remove any grit. Strain the mushroom liquid through a coffee filter to make sure it’s clear of any grit. Chop both the porcini, and the cremini mushrooms.

Heat the olive oil in a large sauté pan over medium high heat, and add shallots. Cook 3-5 minutes, or until translucent. Add the mushrooms, and then the wine, and sauté for another 3 minutes or so.

Add the cooked farro to the shallots and mushrooms, and immediately add the reserved mushroom liquid. Stir gently, and reduce the heat to low.

As the liquid is absorbed, add additional broth, about 1/2 cup (or a ladle full) at a time, and stir occasionally as it simmers. Add additional broth as needed, up to 2 cups, until farro is completely tender and creamy.

When farro is just about finished, add asparagus and simmer for a final 3-5 minutes, or until asparagus is tender.

Stir in 1/4 cup grated cheese.

Serve, passing additional cheese if desired

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Nutrition Information

Farro Risotto with Wild Mushrooms and Asparagus

Servings per Recipe: 4

Amount per Serving

Calories:  485

Calories from Fat:  112

Total Fat:  13g

Saturated Fat:  3g

Cholesterol:  10mg

Sodium:  624mg

Carbohydrates:  70g

Dietary Fiber:  14g

Protein:  19g

Sugars:  4g

Vitamin A:  22%

Vitamin C:  12%

Calcium:  19%

Iron:  33%

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