A healthy and flavorful dish with spelt - or farro in italian, broccoli and shrimps. A little bit spicy, a little bit nutty. It's packed with vitamins and fibers and it's so simple to make in just 30 minutes. This broccoli and shrimp farro bowl is a perfect lunch or weeknight dinner. It's so delicious you'll be asking for a second serving!
Try this delicious and healthy farro salad that's easy to make and good for you. This dish mixes cooked farro, a healthy grain, with broccoli and tasty shrimps to make a filling bowl of food. Farro is also good for you and has healthy benefits because it has a lot of fiber, protein, and important nutrients that are good for your body. This easy farro recipe is a great way to add farro to your meals. Whether you want a quick lunch or a hearty dinner, this farro bowl with broccoli and shrimp is a yummy and easy choice.
If you want to try another recipe with farro, check out this best farro salad with grilled vegetables.
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Ingredients & Substitutions
This farro salad is made with simple ingredients that you can customize to your taste with a different protein or seasonings.
- Pearled Farro: A hearty grain that serves as the base of the bowl. Substitute with quinoa or brown rice if farro is unavailable.
- Garlic: Adds a punch of flavor to the dish. If you don't have fresh garlic, ½ teaspoon of garlic powder can work in a pinch.
- Broccoli: Brings a crunchy texture and is packed with nutrients. Cauliflower is a good alternative if broccoli is not your favorite.
- Shrimps: Provides a lean protein source. Chicken pieces or tofu can be used for a different protein option.
- Chili Pepper flakes: Gives a spicy kick. Adjust the amount to taste or use paprika for a milder heat.
- Butter: Adds richness to the shrimp. For a dairy-free option, use olive oil or a plant-based butter substitute.
- Parmesan cheese: Finishes the dish with a nutty flavor. Nutritional yeast or vegan parmesan can be used for a dairy-free alternative.
What is Farro and how to cook it
Spelt - or Farro in Italian - is a variety of wheat although it is mostly considered to be a grain. It looks quite like brown rice but it has a more intense and slightly nutty flavour that goes well with almost any ingredient (just like rice).
You can make farro salads, casseroles or also substitute it to Carnaroli rice to make risotto - which will become "farrotto". However, since it contains less gluten it will not become as creamy as risotto.
It's really versatile and really healthy too! It's easier to digest and it's rich in fibers.
The spelt I use is Farro della Garfagnana (IGP) from Tuscany, but you should be able to find it in your local supermarkets as well.
There are 3 kinds of farro: whole, semi-pearled and pearled; check your farro or spelt box before cooking since it may have different directions depending on the treatment it had. Some kinds of farro need to soak in water for a while to soften and the boiling time may vary from 15 to 45 minutes. It's also possible to cook farro in a rice cooker or cook farro in an instant pot.
If you bought a box of farro and don't know exactly what to do with it, start with this recipe! It's easy, quick and it will make you fall in love with farro, trust me!
Variations
- Vegan Farro Bowl: Skip the shrimps and butter, using chickpeas or lentils as protein sources and olive oil instead of butter for sautéing the vegetables.
- Mediterranean Twist: Add cherry tomatoes, cucumbers, olives, and feta cheese to the farro bowl, dressing it with a lemon and olive oil vinaigrette.
- Spicy Asian Farro Bowl: Incorporate soy sauce, ginger, and a hint of sesame oil into the dish. Use tofu instead of shrimps and add snap peas or bok choy for an Asian flair.
- Mexican-Inspired Bowl: Mix in black beans, corn, avocado, and cilantro. Top with a dollop of sour cream or guacamole and a squeeze of lime juice for a Mexican touch.
- Autumn Harvest Bowl: Roast butternut squash and Brussels sprouts to mix with the farro. Use sage for seasoning and top with dried cranberries and pecans for a fall-inspired dish.
Storage
To store the leftover farro bowl with broccoli and shrimps, first allow the dish to cool to room temperature. Then, transfer it into an airtight container and refrigerate for up to 3 days. It's best to keep the Parmigiano cheese separate and sprinkle it over the dish just before serving to maintain its texture and flavor. For the best taste, reheat gently in the microwave or on the stove, adding a little water or broth if the farro seems dry.
Recipe FAQs
Yes, farro does contain gluten, making it unsuitable for those with celiac disease or gluten sensitivities.
Barley is a very ancient grain and widely used around the world, while farro refers specifically to certain wheat strains, including einkorn, emmer, and spelt, primarily grown in Italy.
Farro has a chewy texture and a nuttier flavor compared to barley, which is slightly softer and has a milder taste.
High in Fiber, and rich in Protein, provides vitamins and minerals such as magnesium, zinc, and some B vitamins. Contains antioxidants like polyphenols, which help combat oxidative stress.
Its high fiber and protein content can help keep you feeling full longer, aiding in weight management.
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📖 RECIPE
Farro with Broccoli and Shrimps
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Ingredients
- 6 oz Pearled Farro
- 2 Garlic cloves
- 1 small Broccoli
- 12-14 Shrimps
- Olive Oil
- Salt
- Black Pepper
- Chili Pepper, flakes
- 1 tablespoon Butter
- 1 tablespoon Parmigiano cheese, grated
Instructions
- Boil the spelt in slightly salted water following the package instructions. Mine boils for 20 minutes.
- Meanwhile, in a pan drizzle the oil and fry the garlic cloves halved until they start to brown, then add the broccoli chopped in small pieces and add a little bit of water. Cover with the lid and cook for about 10 minutes.
- Roughly chop the shrimps in 2 or 3 parts and add them to the pan with the broccoli; season with salt, pepper and chili pepper flakes.
- Cook for 2-3 minutes more, then add the drained cooked spelt.
- Turn off the heat, add a knob of butter and the grated Parmigiano cheese to mix the flavours together and serve.
Notes
TIP 2: Try it with smoked salmon instead of shrimps.. yum!
Nutrition
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
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Mel
I'm making this right now and I'm confused about when am I supposed to add the shrimp. Am I supposed to add it to the pan after the broccoli has cooked for 10 minutes or am I adding the shrimp to it different pan I don't know that's a stupid question but like I said I'm confused right now
Jessica Montanelli
Hi Mel, Apologies for the confusion, I will update the recipe to make sure it's clearer! I usually add the shrimps to the same pan with the broccoli after they've cooked for 10 minutes. The shrimps will cook really quick in 2-3 minutes. You can also cook them separately in a new pan, so both options were correct. 🙂