A healthy breakfast-Fermented Farro with curd, sprouts, and veggies

Name: A healthy breakfast-Fermented Farro with curd, sprouts, and veggies
Total time: 1800 s
Yield: 4 servings
Cuisine: Indian
Ingredients: 1 1/2 c farro; 3 c curd; 1/2 c mung sprouts; 1/2 c fenugreek sprouts; 1 c onions. thinly sliced. raw or sauteed; 1 c celery thinly sliced; 2 green chilies, chopped; 1 tsp Ginger, chopped; 1/2 c carrots, diced; 1 tbsp sesame seed oil; 1 tsp mustard seeds; 1 tsp cumin seeds; 1/4 tsp methi powder; Pinch asafetida; Salt to taste; Garnish:; 1 c cilantro/Italian parsley, chopped

Lakshmi Sridharan Ph D @cook_19872338

USA

Farro, the ancient Italian grain offers several health benefits,
Lowers the risk of chronic disease due to its fiber content.
Supports healthy muscles with magnesium.
Regulates blood sugar levels and may prevent type 2 diabetes.
Improves brain health.
Aids in weight management.
You may be familiar with rice, quinoa and barley, but farro is another option to consider.
It is a grain with nutty flavor, and it's popular in the Mediterranean type of cuisine . It is time you include farro in Indian cuisine #IS

Lakshmi Sridharan Ph D @cook_19872338

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Ingredients

30 mins

4 servings

1 1/2 cfarro
3 ccurd
1/2 cmung sprouts
1/2 cfenugreek sprouts
1 conions. thinly sliced. raw or sauteed
1 ccelery thinly sliced
2green chilies, chopped
1 tspGinger, chopped
1/2 ccarrots, diced
1 tbspsesame seed oil
1 tspmustard seeds
1 tspcumin seeds
1/4 tspmethi powder
Pinchasafetida
Salt to taste
Garnish:
1 ccilantro/Italian parsley, chopped
breakfast, lunch

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Steps

30 mins

1

Prepare a checklist, keep all ingrdeints within reach
2

Prepare a checklist, keep all ingrdients within reach
3

Rinse farro couple of times; soak the farro in 3c water for 2-3 hours in a bowl.
Cook farro in a pressure cooker until the grains are completely cooked and soft
Remove the cooked farro add 1 c of water, ferment overnight.
4

In a microwave safe plate, add 1tbsp oil, mustard seeds and cumin seeds, cook in the microwave ; let the seeds burst. Stir in asafetida. Add onion, cook for a minute. I sautéed because, I do not like to eat raw onions. You may use raw onion.
5

Add the the veggies, sprouts, sautéed onion, tempered spices to the fermented farro. Mix with curd. s
6

Salt to taste. Garnish with cilantro or parsley. Mix. Enjoy the fermented farro with veggies and curd.
7

Tips"You may make your own sprout. In a small cup take 1/4 cup of fnuegreek seeds or mung seeds or any other lentil. Soak in warm water for a few hours. then drain on a paper towel, fold; Place them in a ziplock bag and close the bag. The seeds will sprout in two or three days. You can use the cooked farro and add it to any recipe you like. whether it's risotto or cereal, hot cereal, in soups or in stews, or even on top of a salad.
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Lakshmi Sridharan Ph D @cook_19872338

on March 02, 2025 23:08

USA

I am a scientist with a Ph.D from University of Michigan. Ann Arbor. I also have a M. SC from University of Madras. Enjoy sharing my knowledge in science and my experience in gardening and cooking with others. I am a free lance writer, published several articles on Indian culture, traditions, Indian cuisine, science of gardening and etc in National and Inernational magazines. I am a health food nut. I am passionate about photography