Farro & Chickpea Peperonata Recipe: An Italian Classic With an Ancient Grain Twist by Jan Mostrom
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Peperonata is an Italian vegetable stew that's typically made with peppers, tomatoes and garlic. This traditional Italian peperonata recipe becomes a full meal with the addition of chickpeas and farro. It's a simple variation of a classic Italian dish and is hearty, filling and plant-based for a healthy addition to your dinner or lunch recipe rotation.
This farro and chickpea peperonata recipe cooks up in about 10 minutes and has simple prep. Here is your shopping list for this healthy dinner: a can of chickpeas, farro, olive oil, an onion, sweet peppers, hot peppers, garlic, capers, red wine vinegar, fresh basil, fresh parsley and a good balsamic vinegar for serving.
Farro is a type of wheat that has been cultivated in the Middle East and Mediterranean for thousands of years. There are many health benefits to eating farro. This ancient grain has a chewy texture that makes it perfect for soups, salads and other dishes. Combine all of that with the health benefits of chickpeas, and you have a winning dinner!
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Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6
Ingredients
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 cup uncooked farro
- 1/4 cup extra virgin olive oil
- 1/2 large onion, thinly sliced
- 3 medium sweet peppers (red, green, orange and/or yellow), thinly sliced
- 1 small hot pepper (Cherry Bomb, fresno or jalapeño), thinly sliced
- 4 garlic cloves, minced
- 2 tablespoons capers, drained and chopped
- 3 tablespoons red wine vinegar
- 1/2 cup chopped fresh basil leaves
- 1/3 cup chopped fresh parsley leaves
- 2 tablespoons good balsamic vinegar, for serving
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Recipe Notes
- You can use yellow or white onion in this recipe.
- Use whatever color peppers you like!
Here's how to make it:
- Cook farro according to directions and set aside. Put a large pot on the stove on medium heat and add the olive oil. Add in all the sliced peppers, the onion and a few pinches of salt and sauté for about 10 minutes, or until they are all soft.
- Add in the garlic and capers and cook for another 3 minutes. Remove from heat and add red wine vinegar and taste to see if more salt is needed.
- Place pan back on stove on medium-low heat and add in the cooked farro and chickpeas. Mix well.
- Add in basil and parsley and some freshly ground pepper.
Nutrition Facts Per Serving
Calories: 394
Total Fat: 13.1g
Saturated Fat: 1.7g
Cholesterol: 0mg
Sodium: 105mg
Total Carbohydrate: 56g
Dietary Fiber: 14.7g
Total Sugars: 11.3g
Protein: 15.9g
Vitamin D: 0mcg
Calcium: 94mg
Iron: 5mg
Potassium: 771mg
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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