Farro with Kale and Chickpeas: A Hearty Grain Bowl to Nourish and Delight

There are certain dishes that, with just one bite, transport you back to a specific time and place. For me, this Farro with Kale and Chickpeas is one of those culinary anchors. I remember making this in a tiny kitchen with a sputtering gas stove, the aroma of garlic and olive oil filling the air as I prepped the ingredients. It was a chilly autumn evening, and I was looking for something that was both deeply satisfying and packed with goodness, a true antidote to the encroaching cold. This dish delivered, becoming a go-to for quick weeknight dinners and a comforting presence on my table ever since.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4-6
• Yield: Serves 4-6
• Dietary Type: Vegetarian (can be made Vegan)

Ingredients

• 1 ½ pounds kale, stripped from its stems and torn into bite-sized pieces
• 2 tablespoons olive oil
• 1 minced garlic clove
• 1 pinch red pepper flakes
• ⅓ cup chicken broth (or ⅓ cup vegetable broth for a vegetarian/vegan option)
• 1 (14-ounce) can chickpeas, drained
• 2 cups cooked cracked farro
• ¼ cup shredded Parmesan cheese (omit for vegan)
• ½ teaspoon pepper
• ¼ – ½ teaspoon salt, to taste

Equipment Needed

• Large pot or Dutch oven
• Stirring spoon
• Knife and cutting board for kale

Instructions

1. Begin by preparing the kale. Strip the tough stems from the kale leaves and tear the leaves into roughly bite-sized pieces. Once you have your pieces, give them a good wash and drain them thoroughly.
2. Place a large pot or Dutch oven over medium heat. Add the olive oil and allow it to warm for a moment.
3. Gradually add the prepared kale to the pot, a handful at a time. Stir the kale constantly as you add it. The heat will begin to wilt the leaves. Continue adding and stirring until all the kale has been incorporated and wilted down.
4. Once the kale has reached your desired wilted state, add the minced garlic clove and the pinch of red pepper flakes. Stir and cook for approximately 30 seconds, or until the garlic becomes fragrant. Be careful not to burn the garlic.
5. Pour in the chicken broth (or vegetable broth if you’re opting for a vegetarian version). Stir everything together well, scraping up any bits that might be clinging to the bottom of the pot.
6. Cover the pot and allow the kale to cook over medium heat for 5 minutes. It’s important to check periodically during this cooking time to ensure the kale doesn’t burn to the bottom of the pan. If the heat seems too high, reduce it slightly.
7. After the initial 5 minutes of simmering, add the drained chickpeas and the cooked cracked farro to the pot. Stir everything together to combine. Continue to cook over medium heat, stirring occasionally, until the entire mixture is heated through.
8. Finally, stir in the shredded Parmesan cheese (if using) and the pepper. Stir well to distribute the cheese evenly. Taste the dish and add salt as needed. You may find you need anywhere from ¼ to ½ teaspoon, depending on your preference and the saltiness of your broth and Parmesan.

Expert Tips & Tricks

This dish is wonderfully forgiving, but a few pointers can elevate it from good to truly exceptional. When preparing the kale, don’t be afraid to get your hands a little messy with the stripping and tearing. For a more tender kale, you can give the torn pieces a quick rinse under cold water after tearing, but make sure to drain them very well. If your kale is particularly tough, you might consider a slightly longer simmer time in step 6, perhaps an extra minute or two, ensuring there’s enough liquid to prevent sticking. When it comes to the farro, using pre-cooked farro is a fantastic time-saver, but if you’re cooking it from scratch, make sure it’s cooked to a tender, yet still slightly chewy, al dente texture. Overcooked farro can become mushy, which isn’t ideal for this dish. For the chickpeas, rinsing and draining them thoroughly removes excess sodium and starch, which can sometimes lead to a slightly gummy texture.

Serving & Storage Suggestions

This Farro with Kale and Chickpeas is a versatile dish that shines as a hearty side or a satisfying vegetarian main. Serve it warm directly from the pot. For a more composed presentation, you can ladle generous portions into shallow bowls. A drizzle of extra virgin olive oil over the top just before serving adds a lovely richness and sheen. If you have leftovers, which is unlikely once people taste it, store them in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the mixture in a pot over low heat with a splash of water or broth to prevent it from drying out, or microwave it until heated through.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	295.4 kcal
Calories from Fat		99 g
Total Fat	11 g	34%
Saturated Fat	2.3 g	11%
Cholesterol	5.5 mg	1%
Sodium	673.5 mg	28%
Total Carbohydrate	40.3 g	13%
Dietary Fiber	7.9 g	31%
Sugars	0.1 g	0%
Protein	13.4 g	26%

(Nutritional information is an estimate and can vary based on specific ingredients and brands used.)

Variations & Substitutions

The beauty of this dish lies in its adaptability. For a completely vegan meal, simply omit the Parmesan cheese. You could also explore adding other robust greens like swiss chard or spinach, though kale’s sturdy texture holds up best to cooking. If you don’t have farro on hand, hearty grains like barley or even quinoa can be substituted, though the cooking times may vary. For an extra layer of flavor and texture, consider adding toasted nuts like slivered almonds or walnuts, or a sprinkle of fresh herbs like parsley or dill at the end. A squeeze of lemon juice before serving can also brighten the flavors considerably.

FAQs

Q: Can I use regular farro instead of cracked farro?
A: Absolutely! While the recipe specifies cracked farro, regular farro can be used. Keep in mind that regular farro typically requires a longer cooking time, so plan accordingly if you are cooking it from scratch.

Q: My kale is still quite tough after cooking. What can I do?
A: If your kale remains tough, it might be due to the type of kale or the cooking time. You can extend the simmering time slightly (step 6) or ensure you are using a more tender variety like Lacinato (dinosaur) kale.

Q: Can I make this dish ahead of time?
A: Yes, this dish is excellent for meal prep. You can prepare the entire dish and store it in the refrigerator. Reheat gently over low heat with a splash of liquid to maintain its texture.

Q: Is it necessary to use broth? Can I just use water?
A: While water can be used, broth (chicken or vegetable) adds a significant depth of flavor to the dish that water alone won’t provide. Using broth is highly recommended for the best taste.

Q: How do I ensure my garlic doesn’t burn?
A: The key to not burning garlic is to cook it over medium heat and for a very short time, just until it becomes fragrant. Stirring constantly and adding it after the kale has already begun to soften helps prevent it from scorching in hot oil.

Final Thoughts

This Farro with Kale and Chickpeas is more than just a recipe; it’s a testament to the power of simple, wholesome ingredients coming together to create something truly nourishing and delicious. It’s a dish that speaks of comfort, health, and the joy of good food. I encourage you to make it, to adapt it to your own taste, and to savor every bite. It pairs beautifully with a crisp white wine or a robust red, and makes for a wonderfully complete vegetarian meal. Share it with loved ones, or enjoy it as a mindful moment for yourself – either way, it’s a culinary embrace.