Beef and Farro Soup The is nothing like a hot bowl of hardy soup on a cold winter day! CSA ingredients: carrots celery mushrooms Feingold: Stage 1 (if you add tomatoes Stage 2) This recipe was modified from Family Living magazine Beef and barley soup Feb 2013

1 tbsp vegetable oil 1 lb stew beef chunks, cut into bite sized pieces Salt and pepper to taste 1 large onion, diced 3 cloves garlic clove, chopped 1 quart beef stock (low sodium) 2 large carrots, diagonally sliced 2 ribs Celery, sliced 3/4 cup farro- also called wheatberries (or can use barley) 1/2 cup mushrooms sliced (baby bella or white) 1/2 tsp thyme 1 cup frozen peas

1 Sprinkle salt and pepper over beef. 2 Heat oil in large pot of medium high heat. 3 Sauté beef until browned about 5 minutes. 4 Add onions and garlic- sauté 2-3 more minutes. 5 Add carrots and celery. Simmer gently, covered, for about 1 hour. 6 Add farro, thyme and mushrooms and simmer 30 more minutes. 7 Add peas and simmer 1 more minute.

Servings: 6

Cooking Times Preparation Time: 20 minutes Cooking Time: 1 hour and 30 minutes

Nutrition Facts Serving size: 1/6 of a recipe. Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information provided by the recipe author. Amount Per Serving Calories 304 % Daily Value Total Fat 7g 11% Saturated Fat 2g 10% Cholesterol 40mg 13% Sodium 724mg 30% Total Carbohydrates 33g 11% Fiber 8g 32% Protein 27g 54%

Tips Optional: add 1 can diced tomatoes with farro.

Wheatberries and summer vegetable salad

What are wheatberries? It is a whole grain that is rich in protein and fiber.  1/4 cup of this nutrient rich grain has 7grams of protein and 5grams of fiber with only 1 gram of fat (unsaturated).  It is also called farro.  It is simple to cook, like rice.

We can purchase wheatberries through our CSA.  In the above salad I used pearled farro (pearling removes the outer husk and shortens cooking time) with summer vegetables mostly from our garden.

Ingredients

4 cups water

2 cups pearled farro (if not pearled adjust cooking time)

2 red bell peppers (or any color), chopped

2 regular sized cucumbers or 1 large, cut into 1/4 inch pieces

3 scallion, sliced thin

1/4 cup olive oil

1/3 cup fresh lemon juice

salt and pepper to taste

1 cup chopped fresh parsley

1/2 cup chopped fresh mint

To prepare farro:  bring water to a boil.  Add 1/2 tsp salt.  Add farro and reduce heat to medium-low  Cover and simmer 15-20 minutes until tender to taste.  Drain any excess water and cool to room temperature.

Mix olive oil, lemon juice, salt and pepper (1/2-1 tsp of each to taste).  Pour dressing over farro and blend.  Mix in vegetables but hold fresh herbs.  May prepare up to this step ahead of time (up to one day ahead).

Mix in fresh herbs and serve.

1 cup of this salad has 177 calories, 20 grams carbohydrates, and 4 grams of protein and fiber.