SHA Magazine Healthy Nutrition

Farro Risotto with Walnut Sauce

SHA Wellness Clinic

November 14, 2019

Our nutrition expert, Melanie Waxman, has shared a squash, kale, mushroom and farro risotto with walnut sauce recipe that will benefit your immune system and strengthen your heart.

Preparation time

[:es]Tiempo de preparación: 15 minutos
Tiempo de cocción: 45 minutos[:en]Preparation time: 15 minutes
Cooking time: 45 minutes[:]

Serves

[:es]4[:en]4[:]

Ingredients

1 cup farro risotto, soaked overnight in
2 cups water
6 cm piece of rinsed kombu
1 small diced onion
3 or 4 cups of water
2 cups butternut squash cut into small chunks
Olive oil
1 tablespoon minced rosemary
2 cups shredded kale
1 cup diced mushrooms

Walnut Sauce:

1 clove garlic
Juice and zest of a lemon
Sea salt
½ cup walnuts

Garnish:

Finely chopped parsley
Pepper
Lemon wedges

Preparation

Cover walnuts with warm water and leave to soak overnight.
Pre-heat the oven to 425 degrees ºF (~220 ºC).
Place squash chunks in a bowl, toss with olive oil, chopped rosemary, and a generous pinch of sea salt.
Place the mixture on a baking tray and roast in the oven for about 30 minutes or until tender.

While the squash is roasting, begin cooking the risotto:

Strain the farro. You can save the soaking water and use as part of the water for cooking the farro.
Place olive oil into a pan and warm. Add onion and sauté for a few minutes.
Add the farro and mix through.
Add kombu seaweed and a pinch of sea salt.
Add 2 cups of water and bring to the boíl. Reduce to simmer, stirring frequently until most of the liquid has been absorbed.
Add another ½ cup of water and continue to cook, stirring frequently. Repeat this step until the farro is tender and cooked, about 40 minutes.
Remove the kombu seaweed.
For the walnut sauce, place walnuts, water, lemon juice and zest, garlic, and a ¼ teaspoon of sea salt into a blender. Blend to a smooth creamy sauce and set aside.
Warm a skillet and add olive oil. Add mushrooms and sea salt. Sauté for a minute or two, and then add chopped kale. Sauté until the kale is wilted.
Remove from heat.

Assemble the risotto:

Add walnut sauce, mushrooms, kale and ¾ of the roasted squash to the cooked farro and mix well. Warm through and let cook for a few minutes to blend the flavours.
Serve in big, individual bowls garnished with the remaining squash, chopped parsley, lemon wedges and black pepper.

Enjoy!