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BBQ Farro Sandwiches with Carmalized Onions. Farro Lesson

January 19, 2017

I have a trifecta of farro recipes coming your way.  I was on a quinoa kick for a while.  Now I think I’ve moved on to farro:)  Farro is a nutty chewy ancient grain similar to brown rice but has more protein and fiber.  It is rich in fiber, magnesium and vitamins A, B, C, and E.

Farro refers to three different types of hulled wheat species some of which stores use their Italian names for:
Spelt (triticum spelta); Italian name: farro grande
Emmer (triticum dicoccum); Italian name: farro medio 
Einkorn (triticum monococcum); Italian name: farro piccolo
Dicoccum’s husk has two spikes, Monococcum has one spike.

Farro also is sold as whole grain, semi-pearled, or pearled which is indicative of how it was processed.  Whole grain has the highest nutrients but requires longer cooking times or overnight soaking because of its density.  Semi-pearled has part of the bran removed and pearled has the bran completely removed.

I have a couple other farro recipes already on here, but this first recipe of my recent slew was mediocre, not due to it being farro, just the flavor/texture profile in general wasn’t my favorite.  But the onions were top notch!

Difficulty: Easy
Prep Time: 10 min
Cook Time: 40 min
Total Time: 50 min
Yield: 6 servings
Taste: Mediocre


1 cup farro, rinsed
3 cups water

1 tablespoon olive oil
1 medium yellow onion, sliced
1/4 teaspoon salt

1 (8-ounce) can tomato sauce
1/4 cup peach preserves
2 tablespoons molasses
2 tablespoons apple cider vinegar
1 tablespoon brown sugar
1 tablespoon olive oil
1 medium yellow onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
1 tablespoon minced chipotle in adobo sauce

6 burger buns or rolls


1) Add the farro and water to a medium saucepan. Bring to a boil then cover, reducing the heat to medium-low. Let simmer until the farro is tender and a little chewy, 30 to 35 minutes. Drain any excess water and add to a large bowl.

2) While the farro is cooking, start on the topping. Set a medium skillet over medium low heat. Add in the olive oil. When hot, add in the sliced onions and sprinkle with the salt. Cook for about 15 to 20 minutes, stirring occasionally, until very tender and the edges are starting to turn golden brown. Transfer the onions to a small bowl or plate and set aside.

3) In a small bowl, whisk together the tomato sauce, peach preserves, molasses, vinegar and brown sugar.

4) Set the same skillet you used for the onions back over medium heat. Add in the olive oil. When hot, add in the onion and pepper. Cook until tender, about 5 minutes.

5) Add the garlic and chipotle. Cook until fragrant, about 30 seconds.

6) Pour the tomato sauce mixture into the skillet. Lower the heat slightly and let cook until thickened, 15-20 minutes.

7) Add the sauce to the bowl with the farro and mix to combine.

8) Spoon some of the farro on the bottom of a bun. Top with onions and cover with the other half of the bun, then serve.


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