Healthy Recipe: Farro Bowl with Shrimp

Farro is a wholesome 20,000-year-old form of wheat that’s become a staple in many fitness-minded kitchens. It’s rich in fiber, protein, and antioxidants. And its mildly nutty flavor and chewy texture pairs well with all kinds of ingredients. Serve it as a side dish alongside any protein and veggie for one night, and reserve half for a hearty grain bowl the next.  Here it’s joined by sauteed and well-seasoned shrimp, colorful quick-cooked vegetables, crumbled feta, and toasted seeds, all drizzled in olive oil and balsamic vinegar. The farro makes an ideal medium for absorbing all the delicious juices and spices. Serves 4. – Susan Puckett

Ingredients

·         1 cup pearled or semi-pearled farro (3 cups cooked)

·         12 ounces peeled large shrimp, thawed if frozen

·         Salt

·         1 teaspoon garlic powder

·         ¾ teaspoon smoked paprika

·         ½ teaspoon cumin

·         ½ teaspoon dried thyme

·         3 tablespoons olive oil

·         1 pint cherry or grape tomatoes, halved

·         2 tablespoons balsamic vinegar

·         2 tablespoons chopped fresh basil or parsley

·         4 ounces (about 4 cups) spinach leaves

·         4 ounces feta, crumbled

·         4 tablespoons toasted sunflower or pumpkin seeds

Instructions

1.      Cook the farro according to package directions. (You should have about 3 cups). This can be done a day or two ahead of time and refrigerated until you’re ready to use it.

2.       Meanwhile, pat the shrimp dry and place them in a bowl with 1 teaspoon of the salt, garlic powder, paprika, cumin, and thyme. Toss to coat.

3.      Heat 1 tablespoon of the oil in a medium skillet over high heat. Add the seasoned shrimp and cook and stir 2 or 3 minutes or just until they turn pink, then remove to a small bowl or plate and set aside.

4.      Wipe out the skillet and add another tablespoon of olive oil. Heat over high heat, add the tomatoes, season with a little salt, and cook until they start to blister and burst open, about 5 minutes.

5.      Remove the tomatoes to a small bowl, stir in the herbs, and set aside.

6.      Turn off the heat, add the remaining tablespoon of oil to the pan and add the spinach. Give it a stir, season with a little salt, then cover with a lid and allow it to wilt for a minute for a minute or two.

7.      Divide the farro, shrimp, tomatoes, and spinach evenly among 4 serving bowls. Crumble the feta over the top and sprinkle with sunflower or pumpkin seeds and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.