Sunday, April 14, 2019

White Beans with Farro, Mushrooms and Kale

Last week, my daughter made this delicious meal for me while at her house. It's simple to make, but it's both hearty and delicious. It's perfect for those of us eating whole food, plant-based because it contains beans, mushrooms and kale, three important foods that I try to eat every day. Here is the recipe for making 2 to 4 servings (depending on your portion sizes) --- note that I specify Eden beans because Eden beans, while costing a little more, have no added salt, they're organic and they come in BPA-free cans (however, I have no connection with Eden products, and you are certainly free to use whatever brand you prefer or better yet, cook your own beans as I normally do):



1 cup uncooked farro
2-1/2 cups vegetable broth
1 bay leaf


15 ounce can Eden Cannellini beans

Mushrooms and Kale

1 tablespoon balsamic vinegar
8 ounces white or baby bella mushrooms (sliced)
1/2 small diced red onion
3 garlic cloves minced
4 cups chopped kale
1/2 cup freshly ground black pepper
2 tablespoons Italian spice mix


In a Dutch oven or other large pot, cook the farro in the vegetable broth with the bay leaf. Generally, once you've brought the farro to a boil, you will want to reduce the heat and simmer for approximately 30 minutes. The farro should still be chewy at this point. If desired, you can also cook the farro in an Instant Pot on high for 7 minutes. Do not release the pressure after the 7 minutes; let the pressure come down naturally.

When the farro is close to done cooking, saute the mushrooms, garlic and onion in the balsamic vinegar until cooked. Add the kale and cook it until wilted. Season with the black pepper and Italian spice mix.

Add the beans to the farro and then add the mushroom and kale mix. Stir well and enjoy!

I like this recipe because it is real simple, easy to make and yet full of all the nutrition that we demand on a whole food, plant-based way of eating.

J Lanning Smith
Twice the Man, Half the Weight
April 14, 2019

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