DFCI Zakim Center

Healthy Farro Fried Rice

22 Oct, 2024


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Ingredients: 
  • 2 cups cooked farro 
  • 4 large eggs 
  • 2 tablespoons plus 1 ¼ teaspoons low-sodium soy sauce 
  • 2 teaspoons plus ¼ teaspoon toasted sesame oil
  • 1 tablespoon plus 2 teaspoons peanut oil
  • 1 cup sliced carrots, ¼-inch-thick rounds (2 large carrots) 
  • 2 ½ cups 1-inch broccoli florets (8 ounces)
  • 2 cloves garlic, minced 
  • 1 teaspoon grated fresh ginger
  • 4 scallions, thinly sliced, green and white parts separated
  • 1 cup frozen petite peas, thawed 
  • ½ teaspoon rice vinegar
  • Sriracha or chili garlic sauce (optional) 
Directions: 
1. In a small bowl, beat the eggs with ¼ teaspoon of the soy sauce and ¼ teaspoon of the sesame oil. 
2. In a large nonstick skillet over medium-high heat, heat 1 teaspoon of the peanut oil until shimmering. Add the egg mixture and scramble until it sets, 3 to 4 minutes. Transfer the egg to a plate, cut into bite-size pieces, and set aside. 
3. Wipe the skillet clean, add the remaining 1 tablespoon plus 1 teaspoon peanut oil, and heat over medium-high heat until shimmering. Add the carrots and cook, stirring, for 2 minutes. Add the broccoli and cook until the vegetables are fork-tender, 3 to 4 minutes. Stir in the garlic, ginger, scallion whites, and peas and cook for 2 minutes. 
4. Using a wooden spoon, push the vegetables to the sides of the skillet, making a well in the center. Add the cooked farro to the well and gradually mix the vegetables into it. 
5. Add the remaining 2 tablespoons plus 1 teaspoon soy sauce, the remaining 2 teaspoons sesame oil, and the vinegar. Stir in the scrambled eggs and mix well. 
6. Serve hot, garnished with the scallion greens. Add sriracha or chili garlic sauce if desired. 

Notes: 
Farro preparation: 1 cup dried farro yields 3 cups cooked farro. To cook farro, add 1 cup farro and 2 cups water to a medium saucepan. Bring the farro and water to a boil, stir, then cover and reduce heat to low to simmer for 35 minutes. Then take the farro off the heat, still covered, and let the farro absorb the water for another 10 minutes. The farro can be made ahead of time and refrigerated.
Feel free to substitute other vegetables, like bell peppers, cauliflower, or spinach.
Cooked brown rice may be substituted for farro. 
Recipe from Mostly Plants by Tracy, Dana, Lori & Corky Pollan For more Zakim Center nutrition content, visit our page on MyZakim! https://myzakim.dana-farber.org/nutrition