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March 2026 Recipes of the Month
Cooking Demonstration
Be Well Illinois hosts a variety of virtual cooking demos throughout the year. Among the most popular webinars are the live cooking demonstrations, which show you how to prepare simple, healthy and tasty meals. The live cooking demo will post on the Be Well Webinars web page.
Farro Broccoli Parmesan Risotto
Ingredients
- 1/2 cup of white wine
- 9 1/2 cups of vegetable broth
- 1 1/4 pound of broccoli
- 3 tablespoons canola oil
- 1/2 cup yellow onion
- 3 tablespoons garlic, minced
- 1/2 pound farro, dry
- 1/8 teaspoon black pepper
- 3 tablespoons parmesan cheese, grated
Directions
- In a pot, combine white wine and vegetable broth. Bring up to a simmer. Hold hot while cooking risotto.
- Roughly chop broccoli (use all of broccoli: stems and florets).
- Place broccoli in a food processor and pulse until it is in pieces the size of rice.
- Heat oil in a pan. Sweat onions and garlic until softened.
- Add farro. Stir to coat with oil and toast until fragrant, for about 1 minute.
- Add broth/wine mixture to farro by the ladle full; allowing each bit of liquid to be absorbed before adding more. Continue until almost all liquid has been absorbed.
- Stir in broccoli "rice" and cook for 30 seconds. *DO NOT overcook; broccoli cooks quickly. *
- Remove risotto from heat and stir in black pepper and parmesan. Combine all ingredients in a large bowl. Refrigerate for 2 hours prior to serving to allow flavors to combine.
Tuna and White Bean Salad
Ingredients
- 1 can of tuna (packed in water, drained)
- 1 can of white beans (rinsed and drained)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice (or vinegar)
- 1/2 teaspoon dried oregano
- 1 slice of whole grain bread (optional)
Directions
- In a bowl, combine the tuna and white beans.
- Drizzle with olive oil, lemon juice and oregano, then mix well.
- Season with salt and pepper to taste and serve as a salad or on whole grain toast
