This post is sponsored by Grand Teton Ancient Grains. All opinions are 100% my own.
Veggie-packed Instant Pot farro pilaf is a satisfying side dish or entree. Learn all about farro and get this delicious pilaf recipe!
Table of Contents
I'm making this Instant Pot farro pilaf using emmer berries from Grand Teton Ancient Grains. Emmer is simply another name for the most common type of farro.
Grand Teton Ancient Grains is a family-owned company that has been growing whole grains for over a decade. I was lucky enough to chat with the owners about their family farm and the grains they produce, and I'm so excited to be working with them on this recipe and a few more coming up later this year!
They're super passionate about educating people on the joys of cooking with ancient grains, and I can't wait to share this recipe to get you pumped about cooking with farro!
My readers can save 15% off of their first order of farro or anything else from the Grand Teton Ancient Grains website by using code GLUEANDGLITTER15 at checkout!
In this recipe, I'm using the Instant Pot to create a delicious farro pilaf with tons of veggies. You saute the veggies and cook the grains all in the same pot.
Let's do it.
Ingredients and substitutions
- olive oil - To toast the farro and sauté the vegetables. You can skip toasting the farro and broth fry the vegetables to make this oil-free.
- farro - This is the base for your pilaf. Be sure to soak your farro overnight or quick soak it by adding it to a pot with enough water to cover it with about an inch of headroom. Bring to a boil, then remove from the heat and let the farro soak in the hot water for 1 hour. Drain and use.
- vegetable broth - For cooking the farro.
- veggies - Onion, garlic, carrots, and shiitake mushrooms bring lots of flavor and texture to this pilaf!
- salt - For sautéing the veggies and for seasoning the finished pilaf to taste, if needed.
- fresh parsley - A handful of fresh herbs adds such an amazing flavor to this dish!
- pistachios - For crunch! You can substitute slivered almonds or use pumpkin seeds for a nut-free option.
- green onion - Adds a fresh flavor and umami.
- lemon juice - A little bit of acidity to finish off the pilaf brings out all of the other flavors.
How to make Instant Pot farro pilaf
First, cook the farro.
Press your pot's Saute button, and add a teaspoon of oil to the pot. When the oil is hot, add the farro and cook, stirring, for three to four minutes to toast it.
Add the broth, and stir to combine.
Lock the lid, and cook at pressure for 20 minutes with a 10-minute natural release. After 10 minutes, release the pressure manually, and open the lid. Drain off any excess liquid, and transfer the farro to a mixing bowl or serving bowl.
Meanwhile, heat the other teaspoon of oil in a frying pan. When the oil is hot, add all of the veggies and sprinkle on the salt. Cook, stirring, until the onion turns translucent, about seven to 10 minutes. You can add splashes of water to the pan, as needed, if things start sticking.
Transfer the veggies to your mixing or serving bowl with the farro. If the farro isn't ready yet, that's fine. Just add the veggies to the bowl now, and mix in the farro when it's ready.
Stir the parsley, pistachios, green onion, and lemon juice into the farro-veggie mixture. Taste and add salt and more lemon juice, if needed.
Helpful tips
- I do recommend soaking your farro. It yields much more consistent results.
- To save time, get the farro cooking in the Instant Pot first, then prep and cook the veggies and finishing ingredients.
Serving and storage directions
You can serve this as an entree or as a side dish. It makes a great holiday side with a veggie roast or lentil loaf. Farro pilaf also pairs nicely with cornflake tofu nuggets or a kale salad.
Leftovers will keep for three to five days in the refrigerator. You can warm up leftover pilaf in the microwave or serve it cold, like a grain salad.
What is farro?
Farro -- also called emmer or emmer berries -- is an ancient grain related to modern-day wheat. It has a nutty flavor and chewy texture.
There are actually three kinds of farro:
- einkorn - A small grain with a nutty flavor.
- emmer - The most common type of farro, with a chewy texture and mildly, nutty flavor, like khorasan (aka Kamut, which is a brand of khorasan).
- spelt - A hybrid farro with a mild flavor.
Farro nutrition
¼ cup of farro/emmer (about ¾ cup cooked) contains:
- 170 calories
- 1 gram of fat
- 5 grams dietary fiber
- 6 grams of protein
- 20% of your daily vitamin B3
- 15% of your daily magnesium
- 15% of your daily zinc
- 4% of your daily iron
Where to buy farro
You can sometimes find farro at specialty stores, but I tend to order mine online.
Grand Teton Ancient Grains is a family farm that cultivates farro and other ancient grains. It's a great source for high-quality farro/emmer berries!
My readers can save 15% off of their first order of farro from Grand Teton Ancient Grains by using code GLUEANDGLITTER15 at checkout!
Substitutes for farro
If you can't find farro, there are other whole grains that you can use instead:
- khorasan (aka Kamut, which is a brand of khorasan)
- wheat berries
- oat groats
Your cooking time may vary, but the amount of water or broth you need will need for cooking will stay the same. You'll also end up with a similar taste and texture in the finished dish.
Frequently asked questions
I definitely recommend it. Soaking your farro softens it, allowing it to more easily absorb the liquid you're cooking in. If you don't soak, you might get inconsistent results.
You can either soak your farro overnight or by bringing it to a boil in a pot of water, then turning off the heat and letting it soak in that hot water for one hour.
Yes, thought the gluten in farro is different from the gluten you find in modern wheat, and there is some evidence that people who don't tolerate modern gluten can tolerate the gluten in ancient grains like farro.
That said, if you have celiac disease, I do not recommend eating farro. Better safe than sorry!
More whole grain recipes
📖 Recipe
Instant Pot Farro Pilaf
Equipment
- Instant Pot - or other pressure cooker
Ingredients
For the farro
- 1 teaspoon olive oil
- 1 cup farro soaked overnight or quick soaked (see notes) and drained
- 2 cups vegetable broth or no-chicken broth
For the veggies
- 1 teaspoon olive oil
- 1 cup minced onion
- 3 cloves garlic minced
- 1 cup chopped carrots
- 5 to 8 ounces sliced mushrooms I used shiitake, but you can use button, cremini, or any mushroom of choice.
- ½ teaspoon salt
For finishing
- ¼ cup fresh parsley minced
- ½ cup pistachios or slivered almonds or pumpkin seeds
- ¼ cup chopped green onion
- 1 to 2 tablespoons fresh lemon juice
Instructions
Cook the farro.
- Press your pot's Saute button, and add 1 teaspoon of oil to the pot. When the oil is hot, add the farro and cook, stirring, for 3 to 4 minutes to toast it. Add the broth, and stir to combine.
- Lock the lid, and cook at pressure for 20 minutes with a 10-minute natural release. After 10 minutes, release the pressure manually, and open the lid. Drain off any excess liquid, and transfer the farro to a mixing bowl or serving bowl.
Cook the veggies while the farro cooks.
- Meanwhile, heat the other teaspoon of oil in a frying pan. When the oil is hot, add all of the veggies and sprinkle on the salt. Cook, stirring, until the onion turns translucent, about 7 to 10 minutes. You can add splashes of water to the pan, as needed, if things start sticking.
- Transfer the veggies to your mixing or serving bowl with the farro. If the farro isn't ready yet, that's fine. Just add the veggies to the bowl now, and mix in the farro when it's ready.
Assemble the pilaf.
- Stir the parsley, pistachios, green onion, and lemon juice into the farro-veggie mixture. Taste and add salt and more lemon juice, if needed.
Got a question? Tried this recipe? Leave a reply!