By Kyle Harrison

Farro Stir Fry with Veggies, Tofus and Chickpeas

(Prep Time: 20 min |Cooking Time: 45 min | Serving: 4)

The simple combination of  protein, whole grains, and  colourful vegetables creates a nutritionally balanced and simple meal. A great receipe for our plant-based and vegan friends. All Ronneby Bruk products are pre-seasoned with organically certified vegetable oil and have received the coveted KRAV certification in Sweden. This is a simple recipe; the meal is nourishing and satisfying, and the flavour adds a delicious twist on a basic dish. This recipe can be made in any Ronneby Bruk Cast –iron cookware.


  • 1 cup dry Farro
  • 5 tablespoons organically certified vegetable oil
  • 1 onion, peeled and thinly sliced
  • 1 cup tofu, diced
  • 1 red bell pepper, stem removed and thinly sliced
  • 1 yellow bell pepper, stem removed and thinly sliced
  • 1 yellow jalapeno pepper
  • Salt, to taste
  • Pinch of black pepper
  • 3 cloves garlic, minced
  • 1 can (~1.5 cups cooked) chickpeas


  1. Heat a large pot of salted water over high heat until boiling. Add the farro to the boiling water and cook for 25-30 minutes, or until al dente. Start testing the texture at 20 minutes. Once cooked, drain.
  2. While the Farro is cooking, heat a Ronneby Bruk cast iron pan over medium heat. Add the vegetable oil, onion, garlic and tofu with a small pinch of salt. Cook for about 5 minutes, stirring occasionally, and then add the both bell pepper, and jalapeno pepper. Stir the vegetables every couple minutes for even cooking, and cook until fork-tender ( approximately 15 minutes).
  3. Add the chickpeas to the vegetables and cook for a couple minutes. Season with pepper to taste and, if needed, salt.
  4. Divide the Farro and stir-fry evenly between four bowls.


Nutrition Facts

Calories                455

Total Fat 10.9g

Saturated Fat 5.3g 

Cholesterol 0mg

Sodium 91mg       

Total Carbohydrate 70.2g         

Dietary Fiber 13.4g

Total Sugars 8.5g 

Protein 22.6g