risotto, nutrition, farro

Farro Risotto with Walnut Sauce

For SHA Wellness Clinic
Thursday November 14th, 2019
Healthy nutrition

Our nutrition expert, Melanie Waxman, has shared a squash, kale, mushroom and farro risotto with walnut sauce recipe that will benefit your immune system and strengthen your heart.

Preparation time

Preparation time: 15 minutes
Cooking time: 45 minutes



  • 1 cup farro risotto, soaked overnight in
  • 2 cups water
  • 6 cm piece of rinsed kombu
  • 1 small diced onion
  • 3 or 4 cups of water
  • 2 cups butternut squash cut into small chunks
  • Olive oil
  • 1 tablespoon minced rosemary
  • 2 cups shredded kale
  • 1 cup diced mushrooms

Walnut Sauce:

  • 1 clove garlic
  • Juice and zest of a lemon
  • Sea salt
  • ½ cup walnuts


  • Finely chopped parsley
  • Pepper
  • Lemon wedges
  • Cover walnuts with warm water and leave to soak overnight.
  • Pre-heat the oven to 425 degrees ºF (~220 ºC).
  • Place squash chunks in a bowl, toss with olive oil, chopped rosemary, and a generous pinch of sea salt.
  • Place the mixture on a baking tray and roast in the oven for about 30 minutes or until tender.

While the squash is roasting, begin cooking the risotto:

  • Strain the farro. You can save the soaking water and use as part of the water for cooking the farro.
  • Place olive oil into a pan and warm. Add onion and sauté for a few minutes.
  • Add the farro and mix through.
  • Add kombu seaweed and a pinch of sea salt.
  • Add 2 cups of water and bring to the boíl. Reduce to simmer, stirring frequently until most of the liquid has been absorbed.
  • Add another ½ cup of water and continue to cook, stirring frequently. Repeat this step until the farro is tender and cooked, about 40 minutes.
  • Remove the kombu seaweed.
  • For the walnut sauce, place walnuts, water, lemon juice and zest, garlic, and a ¼ teaspoon of sea salt into a blender. Blend to a smooth creamy sauce and set aside.
  • Warm a skillet and add olive oil. Add mushrooms and sea salt. Sauté for a minute or two, and then add chopped kale. Sauté until the kale is wilted.
  • Remove from heat.

Assemble the risotto:

  • Add walnut sauce, mushrooms, kale and ¾ of the roasted squash to the cooked farro and mix well. Warm through and let cook for a few minutes to blend the flavours.
  • Serve in big, individual bowls garnished with the remaining squash, chopped parsley, lemon wedges and black pepper.


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