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Farro Risotto [Vegan]

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Farro is a grain that I crave when my energy is low. It looks like a cross between brown rice and barley and has a nutty taste and a chewy texture. The grain is a complex carbohydrate and a healthy substitute for rice or pasta. It’s high in fiber and protein and a good source of magnesium, manganese, zinc and iron. It’s also an excellent source of B Vitamins and it helps boost your immune system, regulate blood sugar levels, and lower cholesterol. Move aside, quinoa, farro is the super hero grain!

Farro Risotto [Vegan]




  • 3 tablespoons olive oil
  • 1 1/2 cups dry, whole grain farro (see notes)
  • 1 medium-sized cooking onion, diced
  • 2-3 garlic cloves, pressed
  • 1/3 cup Brown Button mushrooms or zucchini with skin, diced
  • 1 teaspoon dried thyme
  • Salt and ground pepper, to taste
  • 1 cup white wine
  • 2 cups of water
  • 1/2 cup smoked tofu
  • 1/2 cup oat cream for cooking
  • 1 1/2 cups dark kale leaves, chopped


  1. In a large deep skillet, heat the olive oil on medium high. Add the onions and garlic and sauté for a few minutes until the onions are soft. Add mushrooms (or zucchini) and sauté for another few minutes.
  2. Add the farro, thyme, salt, and pepper and stir well coating the farro with the oil mixture and cook stirring frequently for a few minutes.
  3. Add the wine and the 2 cups of water. Stir well. Cover and cook over medium heat stirring often until much of the wine and water have been absorbed – about 15 or 20 minutes. There will still be some liquid left and that is fine.
  4. Add the smoked tofu and oat cream. Stir well and cover. Continue to cook the farro stirring often for another 15 minutes. Add the kale and cook again with cover on for 5 minutes until the kale is soft. Remove from heat, cover and let the farro sit for 5 minutes. Serve in individual bowls or as a side dish. Enjoy.


Whole grain farro is better for your health than the pearled or semi-pearled kind. However, the whole grained kind needs to be softened before you cook with it. Normally, I soak the farro in water overnight or for 8 hours. This time, my meal was unplanned and so I put the dried farro in a bowl covered with water and microwaved it with the lid on for 5 minutes on high. You can heat it up a little longer if need be. This will soften the farro. Strain the water and proceed with recipe.





Eating right is fundamental to maintaining good health and preventing disease. It is also important for the environment. Julie combines her years of medical experience with her passion for healthy eating to bring you nutritious and delicious recipes. With Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education, Julie has worked in a variety of health care settings, from intensive care to medical-surgical to community and public health. She has taught in nursing faculties in Toronto, Canada and in Geneva, Switzerland, and has done consulting work with the International Council of Nurses (ICN). Julie is constantly experimenting in the kitchen to come up with healthy recipes that everyone can enjoy. As the founder of Health Continuum, she believes that good health is more than the sum of its parts.



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0 comments on “Farro Risotto [Vegan]”

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diane schyberg
1 Months Ago

what is oat cream? can i use cashew cream?

Julie Zimmer
26 Sep 2018

Any plant-based / nut cream. So, yes you can use cashew cream. I live in Europe and I can get oat cream and oat milk here here.

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