Spinach and Mushroom Farro Risotto with Peas

Risotto is a wonderfully satisfying comfort food, but its main ingredient, Arborio rice, is highly processed. Whole grains, rather than processed grains, are recommended as part of a whole-food, plant-based (WFPB) diet. Though Arborio rice is technically vegan, I always strive towards a WFPB-compliant diet. This Spinach and Mushroom Farro Risotto with Peas is WFBP-compliant and Farro makes the perfect substitute for Arborio!

What is Farro?

Farro, which is also known as emmer in some parts of the world, is an ancient wheat grain that has been eaten for thousands of years around the world.  Farro is commonly found in Middle East, Ethiopian, and Mediterranean dishes.  Though you may not have heard of farro before, most grocery stores in the United States do stock it. It is commonly found in the bulk food, health food, or rice sections of the store.

Characteristics of a Perfect Risotto

Typically, the process of cooking risotto involves slowly adding liquid to Arborio rice throughout the cooking process. As the liquid is absorbed, more liquid is added until the rice is cooked through. This cooking process allows for the Arborio rice to become creamy as the starches are released.

Simulating Risotto’s Creaminess

Farro has a harder, more nutty texture than Arborio. Cooking Farro does not result in a natural creaminess like Arborio, so in order to achieve a creamy taste and texture, the Farro needs some help. The solution is a vegan staple, Nutritional Yeast. The Nutritional Yeast provides a somewhat cheesy and creamy taste to the Farro. Farro does have more of a “chew” than Arborio rice, so it is key to have the creaminess replicated. Objective achieved!

One-Pot Cooking

In my recipe, I use the Instant Pot (pressure cooker), but honestly, you can make this on the stovetop as you would normal risotto.  The primary difference is that all liquid is added at the beginning with the farro rather than a little at a time with Arborio rice.  An added benefit of using the Instant Pot is that you do not need to constantly stir the farro as you do the Arborio rice. Either way, whether in the Instant Pot or in a stovetop pot, this dish is a true one-pot dish.

This recipe can be served either as a side dish or as an entrée.  Pair it with a nice red wine.  This makes for a (clear my throat) sexy meal.  Curl up on the couch, turn the lights down, and put on a romantic comedy.  You can thank me later (even I am blushing writing this)!

The ingredients are simple and there is very little preparation. I could not have been more pleased with the dish after watching both my wife and 13 year-old stepdaughter going back for more!  Start to finish, you have a wonderful meal in less than 35 minutes.

Let me know how you like it if you give it a try.  I would love to hear your feedback!

Wishing you the best of health!

Print Recipe

Spinach and Mushroom Farro Risotto with Peas

(1 votes, average: 5.00 out of 5)

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Dinner – Comfort food

By Stephen MacNeil – Serves: 4 to 6

Prep Time: 5 minutes – Cooking Time: 30 minutes – Total Time: 35 minutes

This quick and easy dish is perfect as a main course or side dish.

Ingredients

• One shallot, chopped (about ½ cup)
• Five garlic cloves, minced
• 3 ½ cups of vegetable broth
• 12 to 16 ounces of baby portobello mushrooms, cleaned and quartered
• 6 to 8 ounces of washed baby spinach
• 1 cup of frozen peas
• 2 cups of farro (uncooked)
• ¼ cup of Nutritional Yeast
• 1 teaspoon of salt (I use pink sea salt)
• 2 teaspoons of granulated garlic

Instructions

1

I recommend doing all chopping and measuring before the cooking process as it is surprising fast how quickly the steps in the process come. Trust me on this one. I usually chop and measure as I go along. With this recipe, it is best to be prepared.

2

Set the Instant Pot to Sautee

3

Put the chopped shallots, minced garlic, and ¼ cup of vegetable broth in the basin of the Instant Pot. Stir constantly for about 90 seconds. The garlic and shallots will sweat and start to caramelize while the broth evaporates. If the garlic and shallots are too raw within those 90 seconds, add a splash of vegetable broth. Total cooking time here is no more than 2 ½ minutes.

4

Add the cleaned and quartered mushrooms, salt, and granulated garlic to the Instant Pot with a ¼ cup of vegetable broth.

5

Stir to incorporate all ingredients together. Let the mushrooms cook down for about 3 minutes, stirring occasionally.

6

Turn off the Instant Pot.

7

Add the 2 cups of farro and three remaining cups of vegetable broth to the Instant Pot. Stir all ingredients together.

8

Put the lid on the Instant Pot. Set the vent to full sealing. Use the manual setting with high pressure for 10 minutes.

9

Once done, keep the vent on full sealing. After 5 minutes, release the vent (pressure). Unplug the Instant Pot.

10

Open the lid to the Instant Pot, add the baby spinach, peas, and nutritional yeast. Stir all the ingredients together. The spinach will begin to wilt down and the nutritional yeast will help create the creaminess of risotto.

11

Put the lid on the Instant Pot and allow 10 minutes for the spinach to wilt and the peas to warm.

12

Open the lid, stir everything together, and then serve! Add salt and pepper to taste and garnish with a sprig of parsley. If you like it a little spicy, red pepper flakes do the trick!