Name: Oil-Free Farro Fried Rice
Prep time: 25 min
Total time: 30 min
Ingredients: 12- to 16-oz. package frozen stir-fry vegetables; 3 cloves garlic, minced; 2 tablespoons reduced-sodium soy sauce or tamari; 1 tablespoon lime juice; 2 teaspoon grated fresh ginger; 1 teaspoon pure maple syrup; ¼ teaspoon red pepper flakes (optional); ⅛ teaspoon ground white pepper; 4 cups cooked farro; 3 cups thinly sliced kale, stems removed; ¼ cup sliced scallions; 2 tablespoons sesame seeds, toasted

Prep-time: 25 minutes / Ready In: 30 minutes
Makes 7 cups
print/save recipe

Please enter your email to continue.

Email

Cancel

Farro takes the place of white rice in this healthy oil-free variation of Chinese fried rice. Kale—the king of nutrient-dense leafy greens—steps into a starring role amongst the other colorful veggies, which perfectly complement the chewy grains. A simple stir-fry sauce, infused with the fresh flavors of ginger and lime juice, adds brightness, while a sprinkling of sesame seeds creates a delicate crunchy garnish. Ready in just 30 minutes, this easy fried rice is bound to become a regular in your weekday recipe rotation.

Tip: If you aren’t a fan of farro, feel free to substitute your favorite whole grain for equally delicious results.

By Nancy Macklin, RDN, Mar 16, 2022

Ingredients

12- to 16-oz. package frozen stir-fry vegetables
3 cloves garlic, minced
2 tablespoons reduced-sodium soy sauce or tamari
1 tablespoon lime juice
2 teaspoon grated fresh ginger
1 teaspoon pure maple syrup
¼ teaspoon red pepper flakes (optional)
⅛ teaspoon ground white pepper
4 cups cooked farro
3 cups thinly sliced kale, stems removed
¼ cup sliced scallions
2 tablespoons sesame seeds, toasted

Instructions

In a large skillet cook frozen vegetables and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
In a small bowl stir together ¼ cup water and the next six ingredients (through white pepper). Add farro and kale to skillet; mix well. Stir in soy sauce mixture. Cook 2 to 3 minutes or until the kale has wilted.
Top with scallions and sesame seeds.

tags:

(7)

11 Comments

Comments (11)

(5 from 7 votes)

Add a Comment and/or Rating

Leave a Reply

Recipe Rating

Comment Reply Name* Email* Your email address will not be published. Required fields are marked *

You need to provide a comment or rating to submit

GS Paul5 months ago

Delicious! Everyone loved this dish. Now to checkout your other recipes….

Bruce1 year ago

This recipe is so delicious! We made this tonight. I encourage everyone to try this. ☆☆☆☆☆

Vicki Estelle1 year ago

This was so delicious! I did make a couple of changes though. Agave instead of maple syrup, fresh broccoli, onion, celery, mushrooms instead of frozen veggies, cashews instead of sesame seeds.
I would definitely make this again!
The farro was a welcome change for a stir fry, and I hadn’t thought of that before. Two thumbs up

Usha1 year ago

I think instruction 2 and 3 are enough..at the end, we can follow instruction 1 after finishing instruction 2 and 3.

Michelle DiStefano1 year ago

Part of instruction 2 is adding the kale and farro to the skillet of already cooked vegetables and garlic from instruction 1. Instruction 3 is topping with scallions and sesame seeds. Therefore, you need to complete step 1, before you complete steps 2 and 3.

M Belcher1 year ago

can you substitute rice for farro?

Wg9 months ago

Umm. That’s totally not the point!

Lynn1 year ago

7 cups soup and 12 breadsticks?????????

Melanie Clark1 year ago

Second paragraph above: “Tip: If you aren’t a fan of farro, feel free to substitute your favorite whole grain for equally delicious results.”

Carla1 year ago

I was wondering that too!!!

Donn Gross1 year ago

I see some red pepper and broccoli tossed in the salad. Looks very refreshing! I may just try this recipe!

Learn how to cookplant-based meals at home

Forks Over Knives’ online cooking course will help you learn new techniques, flavors, and skills to live your very best life.

Join the course

Healthy eatingshouldn't be a hassle

With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.

Get meal planner

about the author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.

see more from this author