Beans truly are the magical fruit. What is your favorite bean? Have you ever tried butter beans? They are a game changer. Fresh is best but canned are tasty, too. Now let’s talk about faro. Similar to kamut or bulgur wheat, farro makes a good alternative grain. It does contain gluten, however it contains lower levels than today’s wheat, and if prepared properly, the gluten is pre-digested and broken down by sprouting and fermentation like a sourdough process. This makes it much more tolerable with anyone sensitive to gluten.
Still not convinced? Try my simple Vegan Farro & Butter Beans with Kale dish for dinner tonight. Even better -Farro is an excellent source of protein, fiber and nutrients like magnesium and iron; it’s a big step up from using white rice or other refined grains in your favorite dishes.
The kale in this dish is raw which adds a variety of texture and of course a handful of vital nutrients. Marinated first in lemon juice and olive oil helps break the kale down and makes it more palatable. Cooked so simply, this Farro and Butter Beans recipe is so flavorful yet has no additional spices. It’s incredible how flavorful vegetables are; they don’t need to coated in sauces or tons of spices.
This Farro & Butter Beans with Kale recipes is hearty, warm, full of flavor, fiber, protein, and a bunch of micro nutrients. You can’t go wrong with this dish.
FARRO & BUTTER BEANS WITH KALE RECIPE
1 cup dry farro (grain)
4 cups water or vegetable broth
1 can of butter beans
2 cup kale, chopped
1/2 lemon, juiced
1 cup yellow onion, chopped
3 Tbsp olive oil or Miyoko’s butter
1 tsp sea salt + more to taste
1 tsp onion powder
1 tsp red chili flakes
garnish: chopped chives or mint, parmesan cheese.
In a saucepan heat the dry farro and water until it boils. Let boil for 5 minutes. Turn down the heat, cover and let simmer for 50-60 minutes.
In the meantime, cook the onion in a frying pan with 1 Tbsp olive oil or butter and a pinch of sea salt. Cook until translucent and then cook a little longer until caramelized and browned. This might take 6-8 minutes. Keep tossing and scraping. Add a bit more oil if necessary.
In a medium sized bowl combine chopped kale, 1/2 lemon juice and 1 tsp olive oil. Using your hands massage the kale really well. Let it sit for about 5-10 minutes.
Once the onions are nice and caramelized, add the onion powder, chili flakes, butter beans, another Tablespoon of olive oil and a pinch more sea salt. Mix well and heat until beans are warm.
When the farro is done cooking you may need to discard any excess water. Farro shouldn’t be rubbery it should be soft and well cooked. Add farro to the beans and onion mixture. Add a few pinches of sea salt and a few teaspoons of olive oil or butter.
Add the kale to the farro and beans. Toss well. Taste it to be sure you have enough salt.
Garnish with fresh herbs and vegan cheese (optional).
Serve warm and enjoy.