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  • Prep-time: / Ready In:
  • Makes 7 cups

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.

Oil-Free Farro Fried Rice in a white skillet with a wooden serving spoon

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

  1. 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.
  2. 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.
  3. Top with scallions and sesame seeds.

Comments (11)

(5 from 5 votes)
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katie2 weeks ago
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Why are you asking for my e mail. You e mailed the recipe to me.

Bruce5 months ago
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This recipe is so delicious! We made this tonight. I encourage everyone to try this. ☆☆☆☆☆

Vicki Estelle6 months ago
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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

Usha6 months ago
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I think instruction 2 and 3 are enough..at the end, we can follow instruction 1 after finishing instruction 2 and 3.

Michelle DiStefano6 months ago
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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 Belcher6 months ago
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can you substitute rice for farro?

Wg2 weeks ago
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Umm. That’s totally not the point!

Lynn7 months ago
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7 cups soup and 12 breadsticks?????????

Melanie Clark6 months ago
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Second paragraph above: “Tip: If you aren’t a fan of farro, feel free to substitute your favorite whole grain for equally delicious results.”

Carla7 months ago
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I was wondering that too!!!

Donn Gross7 months ago
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I see some red pepper and broccoli tossed in the salad. Looks very refreshing! I may just try this recipe!

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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.

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