Farro with California Prunes, Butternut Squash & Pecans
Enjoy all of your favorite fall flavors in this delectable Farro with California Prunes, Butternut Squash & Pecans recipe from Jackie Newgent, RDN, CDN.
Grain bowls for the win
Grain bowls are loaded with healthy ingredients and fabulous flavors. If you’re looking to incorporate more plant-based meals into your diet, try this recipe.
What is Farro?
Farro is an ancient grain. It has a nutty flavor, with a texture somewhat similar to rice. The term “farro” encompasses three species of ancient wheat – eikhorn, emmer and spelt. For a gluten-free alternative, swap the farro for brown rice or quinoa (and adjust cooking times accordingly).
Why prunes are a great addition to this dish
Because prunes are naturally sweet, they are an obvious choice for a healthy sugar alternative. In addition to reducing (or eliminating) the need for refined sugar in your favorite recipes, prunes are a healthy powerhouse and provide many essential vitamins and minerals that will level up the nutritional value of any recipe! Prunes are low glycemic and loaded with fiber, polyphenols, boron, potassium, and Vitamin K which collectively can contribute to gut health, reduced inflammation, cancer prevention, blood sugar control, bone health, and reduced cholesterol!
Farro with California Prunes, Butternut Squash & Pecans
Ingredients
- 3 TBSP apple cider vinegar
- ¼ cup extra-virgin olive oil divided
- 1½ tsp sea salt divided
- 1½ cups uncooked farro or whole grain of choice*
- 10 California Prunes thinly sliced (3 ounces/85g)
- 4 cups butternut squash cubes about ½-inch (about 1mm)
- 3 scallions thinly sliced, green and white parts separated
- ½ cup packed thinly sliced fresh basil
- ¼ cup packed chopped fresh flat-leaf parsley
- 1/3 cup pecan pieces or pine nuts toasted
Instructions
- In a medium bowl, whisk together the apple cider vinegar, 2 tablespoons of the olive oil, and 1 teaspoon of the salt. Set aside.
- Add the farro to 5 cups of cold water (about 1 liter) in a large saucepan and bring to a boil over high heat. Reduce heat to low, cover, and cook according to package directions until tender. (Note: Cooking time will vary.) Drain well of excess liquid through a fine mesh strainer. Add the cooked farro and sliced prunes to the apple cider mixture; stir to combine and set aside.
- Meanwhile, heat the remaining 2 tablespoons of olive oil in a large cast iron or another stick-resistant skillet over medium heat. Add the butternut squash cubes and remaining ½ teaspoon of salt and cook while stirring occasionally until just-tender and lightly browned, about 15 minutes. Add the white part of the scallions and cook while stirring occasionally until the scallions are lightly browned, about 3 minutes. (Note: Do not over stir to prevent squash from getting mushy.)
- Add the butternut squash cube mixture and scallion greens to the farro mixture. Gently stir. Adjust seasoning.
- Stir in the basil, parsley, and pecans and serve warm or at room temperature. Alternatively, chill the farro mixture, then stir in the basil, parsley, and pecans, and serve cool.
Notes
Nutrition
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