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Grilled Vegetables and Farro
Grilled Vegetables and Farro
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From: Diabetic Living Magazine
Delightfully nutty and chewy, farro is packed with protein, fiber, magnesium and vitamins A, B, C and E. In this recipe, it is cooked in reduced-sodium chicken broth and combined with grilled eggplant, zucchini, portobello mushroom and red pepper, and topped with feta cheese and a lemony dressing.
- By: Diabetic Living Magazine
Ingredients 6 servings
for serving adjustment
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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 2½ cups reduced-sodium chicken broth
- 1¼ cups pearled farro, rinsed and drained
- ⅔ cup lemon juice
- 3 tablespoons olive oil
- ½ teaspoon black pepper
- 1 Japanese eggplant (about 6 ounces), halved lengthwise
- 1 small zucchini or yellow summer squash, halved lengthwise
- 1 large portobello mushroom, stem removed
- 1 medium red sweet pepper, quartered
- ½ cup snipped fresh parsley
- ⅓ cup slivered red onion
- 2 tablespoons snipped fresh mint
- 2 tablespoons crumbled reduced-fat feta cheese
Preparation
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Prep
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Ready In
- In a medium saucepan bring the broth to boiling. Stir in farro. Return to boiling; reduce heat. Simmer, uncovered, about 20 minutes or until farro is tender and most of the broth is absorbed. Drain any excess broth.
- Meanwhile, in a small bowl stir together the lemon juice, olive oil and black pepper. Brush eggplant, zucchini, mushroom and sweet pepper lightly with lemon juice mixture. Set remaining lemon juice mixture aside.
- For a gas or charcoal grill, place the vegetables on the grill rack directly over medium heat. Grill, covered, allowing 5 to 6 minutes for zucchini, 8 to 10 minutes for eggplant and sweet pepper and 10 to 12 minutes for mushroom or just until tender, turning once halfway through grilling.
- Wrap sweet pepper in foil and let stand for 15 minutes. Peel and remove charred skin from pepper. Coarsely chop pepper and remaining vegetables. In a large bowl combine vegetables, farro, parsley, onion, mint and the remaining lemon juice mixture. Toss to combine. Let stand for 30 minutes to 1 hour before serving. Sprinkle with feta cheese.
- Serving size: 1 cup
- Per serving: 249 calories; 8 g fat(1 g sat); 5 g fiber; 36 g carbohydrates; 10 g protein; 45 mcg folate; 1 mg cholesterol; 4 g sugars; 1,212 IU vitamin A; 49 mg vitamin C; 73 mg calcium; 2 mg iron; 304 mg sodium; 407 mg potassium
- Nutrition Bonus: Vitamin C (82% daily value), Vitamin A (24% dv)
- Carbohydrate Servings: 2½
- Exchanges: 2 starch, 1 fat, 1 vegetable
