Mediterranean Shrimp & Farro Pilaf

Always choose your carbohydrates carefully to keep your energy levels steady. Here, we’ve chosen whole-grain farro as the base of our scrumptious 
pilaf – it contains fiber as well as iron, 
a mineral that’s essential for your body 
to make hemoglobin, which delivers oxygen to your body’s cells.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

Brandon Barre

NOTE: Whole-grain farro retains the hull, bran and germ, making it nutritionally superior to semi-pearled and pearled varieties. Before cooking, whole-grain farro must be soaked overnight. If you can’t find whole-grain farro, opt for semi-pearled or pearled varieties, skip the soaking step and reduce cook time to 15 to 30 minutes.

Find more Mediterranean recipes here.

See alsoWhy Eating Mediterranean Makes Sense. 

Prep Time
25 min
Cook Time
30 min
55 min


  • 1 1/2 cups whole-grain farro, soaked overnight (see note)
  • 1 red onion, cut into small dice
  • 3 cloves garlic, minced
  • 3 tbsp extra-virgin olive oil, divided
  • 2 tsp dried oregano
  • 1/4 tsp red pepper flakes
  • 1 1/2 cups cooked great northern beans (or 1 15-oz BPA-free can, drained 
and rinsed)
  • 1/2 tsp sea salt, divided
  • Zest and juice of 1 small lemon
  • 1/4 tsp raw honey
  • 1/8 tsp ground black pepper
  • 3 cups baby spinach leaves
  • 8 oz large shrimp, peeled and deveined
  • 1/4 cup crumbled feta cheese
  • 1/4 cup unsalted walnuts, toasted 
and chopped


  1. Drain farro and spread it out on a baking sheet to dry slightly.
  2. In a small bowl, combine onion and garlic. In a medium saucepan on medium, add 2 tsp oil. Sauté half of onion and garlic mixture for 1 minute. Add farro, oregano and pepper flakes; stir for 1 minute more. Pour in 2¼ cups water, stir and increase heat to bring to a boil. Cover, reduce heat to low; simmer for 35 to 40 minutes, until farro is tender but still chewy. Stir in beans and ¼ tsp salt; cover to keep warm.
  3. Meanwhile, in a small bowl, whisk together lemon zest and juice, 2 tbsp oil, honey, remaining ¼ tsp salt and black pepper. Set aside.
  4. In a large sauté pan on medium-high, heat remaining 1 tsp oil. Add remaining half of onion and garlic mixture; sauté for 1 minute. Add spinach and sauté for 2 minutes, until wilted. Toss in shrimp and sauté for 3 minutes, until pink and cooked through.
  5. Transfer farro to a serving bowl. Drizzle with vinaigrette and toss. Top with shrimp and spinach and sprinkle with feta and walnuts.

Nutrition Information

  • Serving Size 1 c farro, 4 shrimp
  • Calories 565
  • Carbohydrate Content 73 g
  • Cholesterol Content 88 mg
  • Fat Content 19 g
  • Fiber Content 14 g
  • Protein Content 29 g
  • Saturated Fat Content 4 g
  • Sodium Content 422 mg
  • Sugar Content 2 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 5 g