Autumn Farro with Pumpkin, Mushrooms, and Chickpeas, a healthy, complete, and rich-in-seasonal-flavors first course. A perfect recipe for everyday meals, light yet nourishing, combining the sweetness of pumpkin with chickpeas and the delicate taste of mushrooms. All ingredients that, together, create a perfect balance of taste and wellness.
In this version, I used the Instant Pot, a precious ally in the kitchen that significantly reduces cooking times without sacrificing the authentic flavor of the ingredients. The farro, for example, cooks in a few minutes while maintaining a perfect texture, while the pumpkin becomes soft and velvety, ready to blend with the rest of the dressing.
This combination of ingredients has become one of my favorites on colder days: it’s simple to prepare, fills you up without weighing you down, and brings all the colors and scents of autumn to the table. Moreover, thanks to the presence of legumes, whole grains, and nuts, it’s a dish rich in fiber, plant proteins, and good fats, ideal for those seeking a balanced diet.
You can serve it hot right after preparation or lukewarm, as a small autumn farro salad. In any case, it’s a recipe that charms with its simplicity and versatility: perfect to take to the office or prepare in advance for a quick but tasty lunch.
At the end of the recipe, in the FAQ section, I’ve answered some questions about this preparation. If you have other questions or curiosities, leave a comment or use the contact form you find at the bottom of the page.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 4People
- Cooking methods: Instant pot
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 199.19 (Kcal)
- Carbohydrates 22.51 (g) of which sugars 2.36 (g)
- Proteins 6.45 (g)
- Fat 10.14 (g) of which saturated 0.70 (g)of which unsaturated 0.04 (g)
- Fibers 4.13 (g)
- Sodium 102.50 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Autumn Farro with Pumpkin, Mushrooms, and Chickpeas
- 1 cup pearled farro
- 1 cup pumpkin (cooked)
- 3/4 cup cooked chickpeas
- 2/3 cup button mushrooms
- 1/4 cup walnuts
- 1 clove garlic
- to taste salt
- to taste extra virgin olive oil
Tools
- Instant pot
- Bowl
- Pan
Recipe for Autumn Farro with Pumpkin, Mushrooms, and Chickpeas
Start preparing the farro with pumpkin, mushrooms, and chickpeas by working on the mushrooms.
Remove the base with too much soil and clean them with a damp cloth.
Slice them.
Heat extra virgin olive oil in a pan and brown a clove of garlic.
Add the mushrooms and cook them for 15 minutes.
Turn off the heat, season them with salt, and set aside.
Cook 1 cup of farro with 2 1/2 cups of water using the PRESSURE COOK mode for 15 minutes.
Steam the pumpkin cut into cubes using the STEAM mode with 1 cup of water for 5 minutes.
Season the farro with salt and oil, add the cooked pumpkin and drained chickpeas.
Also, add the mushrooms (without garlic) to the bowl and mix well.
Coarsely chop the walnuts and add them to the farro.
Mix well to combine the ingredients together.
Serve immediately the farro with pumpkin, mushrooms, and chickpeas
Autumn Farro with Pumpkin, Mushrooms, and Chickpeas: Simple and Nutritious Recipe
A simple, healthy, and flavorful dish, perfect for bringing the colors and scents of autumn to the table. Farro with pumpkin, mushrooms, and chickpeas proves that with a few ingredients and the help of the Instant Pot, you can create genuine and irresistible recipes every day.
Try also the Mixed Mushroom Risotto
FAQ (Questions and Answers)
Can I prepare farro without an Instant Pot?
Of course! If you don’t have an Instant Pot, you can cook the farro traditionally. Rinse it under running water and boil it in plenty of salted water for about 25-30 minutes, or until it’s soft but still firm to the bite. Meanwhile, cook the pumpkin cubes in a pan with a drizzle of oil and a clove of garlic for 10-15 minutes, until tender. Then add the sliced mushrooms, let them flavor, and finally mix in the already-cooked chickpeas. Mix everything with the drained farro and finish with chopped walnuts.
Can I use other types of grains instead of farro?
Yes, you can substitute it with pearled barley, brown rice, or buckwheat, adjusting the cooking times based on the chosen grain.
How can I store the farro with pumpkin, mushrooms, and chickpeas?
It keeps perfectly in the fridge for 2-3 days in an airtight container. Before serving, you can reheat it in a pan with a drizzle of oil or enjoy it at room temperature.
Can I add other vegetables or seasonings?
Absolutely yes! This recipe is very versatile: you can enrich it with spinach, kale, or carrots or flavor it with rosemary, sage, or fresh thyme.
Sweet and Savory Pumpkin Recipes
For questions, curiosities, or if you want to collaborate with me, use the contact form below:
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