Diabetes Forecast

Beef and Farro Stew

Per Serving

Beef and Farro Stew

Makes: 10
Serving Size: 1 cup
Calories 155
Fat 3 g
Saturated Fat 0.7 g
Trans Fat 0 g
Carbohydrate 23 g
Fiber 5 g
Sugars 4 g
Cholesterol 10 mg
Sodium 290 mg
Potassium 630 mg
Protein 11 g
Phosphorus 210 mg
Choices: Starch 1, Vegetable 1, Lean Meat 1
  • Makes: 10
  • Serving Size: 1 cup
  • Preparation Time: 30 minutes
  • Cooking Time: 1 hour, 20 minutes


1 cup farro
2 1/2 cups water
1 Tbsp. all-purpose flour
1/2 tsp. kosher salt
1/4 tsp. ground black pepper
1 Tbsp. olive oil
1/2 lb. beef stew meat, cut into 1-inch pieces
3 cups reduced-sodium, low-fat chicken broth, divided
1 1/2 lbs. mushrooms, cleaned, stemmed, and quartered
1 large onion, coarsely chopped
3 garlic cloves, minced
1 med. russet potato, peeled and cut into 3/4-inch pieces
3med.carrots, peeled and sliced into 1/2-inch pieces
3/4cupfrozen peas
1Tbsp.fresh minced thyme (optional)


  1. In a large saucepan, bring the farro and water to boiling. Reduce the heat, cover, and simmer for 30 minutes. If there is any excess water, drain it. Set farro aside.
  2. Combine the all-purpose flour with the salt and pepper. In a large Dutch oven, heat the olive oil over medium heat. Dredge the beef through the flour mixture. Add the beef to the pan in one layer (cook in batches if necessary) and brown on all sides.
  3. Remove the beef from the pan and deglaze the pan with 1/4 cup of the chicken broth, scraping and incorporating any browned bits. Add the mushrooms and sauté for about 4 minutes, until tender. Remove the mushrooms from the pan and set aside. Deglaze the pan with another 1/4 cup of the broth. Add the onions and garlic, and sauté for 4 minutes. Return the beef to the pot, add the remaining 2 1/2 cups of broth, and bring to boiling. Partially cover the pot, lower the heat to simmer, and cook for 45 minutes, stirring now and then.
  4. Add the potato and carrots to the stew, and continue to cook for another 45 minutes or until the vegetables are tender. Add the peas, reserved farro and mushrooms, and, if desired, thyme, and heat through before serving.

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