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Survivor/During Treatment |260 calories per serving|100 minute recipe

Pumpkin Baked Farro

This content was last updated on June 17, 2022

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 pumpkin, pungent garlic, earthy sage and an unexpected tang from the goat cheese will wake up your palate—a flavor boost for those experiencing taste changes. As a bonus, you don’t have to frequently attend to this dish, like you would a traditional risotto. Once you’ve popped it into the oven and set the timer, your job is done.


  • 2 Tbsp. olive oil, plus more for pan and drizzling
  • 1 medium onion, diced
  • 2 Tbsp. fresh sage leaves, sliced
  • Salt, to taste
  • 2 cloves garlic, sliced
  • 2 cups unsweetened pumpkin purée
  • 2 1/2 cups water, divided
  • 1 1/2 cups semi-pearled farro*
  • 1/2 cup soft goat cheese, divided
Makes 6 servings. Per serving: 260 calories, 8 g total fat (3 g saturated fat, 0 g trans fat), 10 mg cholesterol, 39 g carbohydrates, 9 g protein, 6 g dietary fiber, 80 mg sodium, 3 g sugar, 0 g added sugar.


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


*Farro can be replaced with freekeh, a smoked, green wheat grain originating from the Middle East.

Recipe in partnership with Cook for Your Life.

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This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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January 19, 2023

To the aicr.org Administrator, very same right here: Link Text

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