Healthy Farro Risotto with Kale and Feta
This wholesome twist on risotto uses farro instead of rice for a nutty, chewy texture packed with fiber and protein. Slowly simmered until creamy, it’s finished with tender kale and tangy feta for a Mediterranean touch. Comforting yet nutritious!
⏱ Time
Prep: 10 minutes
Cook: 35 minutes
Total: 45 minutes
Ingredients
1 cup pearled farro (for faster cooking; semi-pearled also works)
1 tbsp olive oil
1 small onion, finely chopped
2 cloves garlic, minced
½ cup dry white wine (optional, can sub with extra broth + squeeze of lemon)
4 cups vegetable or chicken broth (kept warm)
4 cups kale, stems removed, chopped
½ tsp dried oregano
Salt & black pepper, to taste
½ cup crumbled feta cheese
2 tbsp grated Parmesan (optional, for extra creaminess)
Zest and juice of ½ lemon
Extra virgin olive oil, for drizzling
Instructions
1. Sauté aromatics
Heat olive oil in a large skillet or pot over medium heat.
Add onion and cook until soft, 4–5 minutes.
Stir in garlic and cook 1 minute more.
2. Toast the farro
Add farro and cook, stirring, 1–2 minutes until lightly toasted.
3. Deglaze
Pour in white wine (if using) and let simmer until mostly absorbed.
4. Cook risotto-style
Add warm broth, ½ cup at a time, stirring often and letting farro absorb liquid before adding more.
Continue for 25–30 minutes, until farro is tender with a slight chew and mixture creamy.
5. Add kale
Stir in chopped kale, oregano, salt, and pepper. Cook 3–4 minutes until wilted.
6. Finish & serve
Remove from heat, stir in feta, Parmesan (if using), and lemon zest/juice.
Adjust seasoning.
Serve warm, drizzled with olive oil.
Notes & Tips
Broth tip: Keep broth warm so it absorbs faster.
Make-ahead: Cook farro ahead, then finish with kale and feta before serving.
Vegan option: Skip feta/Parmesan and finish with a dollop of cashew cream or nutritional yeast.
Extra add-ins: Roasted cherry tomatoes, mushrooms, or zucchini fit beautifully.
❓ Frequently Asked Questions FAQ
Q: Can I use whole farro?
Yes, but it needs longer cooking (45–50 minutes). Soak overnight to reduce cooking time.
Q: Can I make this without stirring constantly like traditional risotto?
Yes, add broth in 2–3 batches instead of gradually — stir occasionally. It will be less creamy but still delicious.
Q: What can I serve it with?
It’s a full meal on its own, but pairs well with grilled chicken, salmon, or roasted vegetables.
Nutrition information
Calories: ~320 kcal
Protein: 13 g
Carbs: 50 g
Fat: 9 g
Fiber: 8 g