Looking for a healthy whole grain recipe? How about trying this recipe featuring farro and kale?

In case you’re not familiar with farro, it is an ancient wheat grain packed with nutrition. Farro is loved for its nutty flavor and unique, chewy texture. It’s a great alternative to other popular grains, such as rice, quinoa, buckwheat and barley, among others.

It can be eaten alone or as an ingredient in dishes like stews, salads and soups. It can also be mixed with fruit and cream and eaten in a similar style to granola or muesli.

Health Benefits of Farro

Farro is an extremely nutritious grain. It’s an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins.

One-fourth cup (47 grams) of organic, whole grain emmer farro contains (1, 2Trusted Source):

Calories: 170
Carbs: 34 grams
Fat: 1 gram
Fiber: 5 grams
Protein: 6 grams
Vitamin B3 (niacin): 20% of the RDI
Magnesium: 15% of the RDI
Zinc: 15% of the RDI
Iron: 4% of the RDI

Healthy Whole Grain Recipe

Here’s a healthy whole grain recipe to try. Quick-cooking farro and tomatoes make for a very easy, one-pot wonder that will revolutionize your weeknight cooking. This recipe is a spin on a one-pot pasta, but in place of spaghetti we use farro, a nutty, fiber-rich grain.

Sausage, kale, tomatoes, garlic and onion are all cooked in one vessel with some water and a little olive oil and gently simmered until the grain absorbs the liquid and the tomatoes break down to make a bright sauce.

The result is a filling, risotto-like dish that also reheats beautifully for lunch the next day.

This recipe calls for quick-cooking farro, but semi-pearled also works. If necessary, cook your farro for an additional 5–10 minutes until most of the liquid is absorbed.

One-Pot Farro with Sausage, Kale and Tomatoes

Ingredients (serves 6)

• 1 tablespoon olive oil
• 1/2 pound (230g) sweet Italian sausage, casings removed
• 2 cups (400g) quick-cooking farro
• 1 pound (450g) cherry tomatoes, halved
• 1/2 medium yellow onion, thinly sliced
• 2 large garlic cloves, thinly sliced
• 1 1/2 teaspoons kosher salt
• 1/4 teaspoon crushed red pepper
• 2 cups (150g) packed Lacinato kale leaves, stemmed and chopped

Optional Garnishes

• Olive oil
• Torn basil leaves
• Freshly grated Parmigiano-Reggiano cheese
• Flaky sea salt


1. In a large saucepan, heat the olive oil. Add the sausage and cook over medium heat, stirring and breaking up the sausage with your spoon, until browned and almost cooked through, 3–5 minutes.
2. Add the remaining ingredients plus 1 quart (4 cups or 950ml) water and bring to a boil over medium heat. Reduce the heat to low and simmer uncovered for 30 minutes, stirring occasionally, until most of the liquid has been absorbed.
3. Fold in the chopped kale and cook until just wilted, about 5 minutes more.
4. Spoon the farro into shallow bowls. Drizzle with more olive oil and garnish with torn basil and shredded Parmesan. Sprinkle with flaky sea salt and serve.

Nutrition (per 1 1/2 cups serving):

Calories: 152
Total Fat: 8g
Carbohydrate: 14g
Dietary Fiber
Protein: 8g

Click here for full healthy whole grain recipe.