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Cajun Grains

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How to Make Cajun Grains

Author Jackie Newgent loves flexitarian recipes—dishes that can be made with meat or without. “This scrumptious whole-grain side is inspired by classic ‘dirty’ rice,” she says. “Thank you, Louisiana! My version is made with a well-seasoned ground turkey mixture and beans. You can make a vegan version of this, too. Replace the ground turkey with 8 ounces finely chopped mushrooms of choice along with 1/4 teaspoon freshly ground black pepper—and use the vegetable broth, of course. If you wish, serve a larger portion as an entrée.”


15 min prep time


45 min cook time


8servings


3/4 cup

Print Recipe >

Step-By-Step Instructions:

  1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)
  2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and cajun seasoning and sauté until the turkey is crumbled and well-done and onion is softened, about 5 minutes.
  3. Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.
Veggie Rich
Kidney-Friendly
CKD Non-Dialysis
CKD Dialysis
Comfort Food
Sides
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Nutrition facts

8 Servings



  • Serving Size

    3/4 cup


  • Amount per serving



    Calories





    230

  • % Daily value*

  • Total Fat
    5g

    6%

    • Saturated Fat
      1.5g

      8%
    • Trans Fats
      0g

  • Cholesterol
    20mg

    7%

  • Sodium
    430mg

    19%

  • Total Carbohydrate
    32g

    12%

    • Dietary Fiber
      7g

      25%
    • Total Sugars
      4g

  • Protein
    15g

  • Potassium
    455mg
    10%

Ingredients

whole farro (rinsed and drained)
1 cup

chicken or vegetable broth (low-sodium)
1 3/4 cup

diced tomatoes with green chilies (roasted)
1 can

sea salt
1 1/4 tsp

Extra Virgin Olive Oil
1 tbsp

ground turkey ((about 93% lean))
8 oz

green bell pepper (finely diced)
1 med

white onion (finely diced)
1 small

salt-free cajun seasoning
1 tbsp

no-salt-added red kidney beans (drained)
1 can

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