Pumpkin Baked Farro | Cook for Your Life
Pumpkin Baked Farro

Pumpkin Baked Farro

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

Move over rice — farro is the star of this risotto-like dish. With a nice helping of protein and fiber, this makes for a hearty small meal if you’re struggling to eat full meals. Sweet...


  • 2 tablespoons of olive oil, plus more for pan and drizzling
  • 1 medium onion, diced
  • 2 tablespoons fresh sage leaves, sliced
  • Salt, to taste
  • 2 cloves garlic, sliced
  • 2 cups unsweetened pumpkin puree
  • 1½ cups semi-pearled farro (or freekeh, see Chef Tips)
  •  ½ cup soft goat cheese, divided
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Nutrition Facts


271 cals


9 g

Saturated Fat

3 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g


41 g


7 g


9 g


11 g


388 mg


  1. Preheat the oven to 400 degrees. Generously oil an 8-by-8-inch baking dish.
  2. In a large saucepan over medium-high heat, combine the onion, sage, and salt, and cook until the onion is translucent, about 5 to 8 minutes. Add the garlic and cook for another 3 minutes.
  3. Stir in the pumpkin puree and ½ cup of water. Cook for 5 minutes, stirring occasionally.
  4. Add the farro, 2 cups of water and a pinch of salt. Bring to a boil, then lower the heat and simmer for 15 minutes.
  5. Transfer half of the grain mixture into the prepared baking pan, then dot with pieces of goat cheese. Top with the remaining grain mixture and dot with the goat cheese. Bake for 40 minutes in the oven. Let cool slightly, then serve.

Chef Tips

In this recipe, farro can be replaced with freekeh, a smoked, green wheat grain originating from the Middle East. Freekeh can also be used instead of rice or wheat berries in other recipes. You should be able to find it in organic or Middle Eastern markets.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society