A Happy, Healthy Family

8.08.2016

Farro and White Bean Salad


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Today's recipe is super-versatile. 

Is it an entree? Yes. Is it a side dish? Sure. How do you serve it? Hot. Cold. Either is fine! It's vegan as is, but you can add cheese if you feel like you need it (I would recommend a few small pieces of Parmesan or a little crumbled feta). It would be excellent with grilled salmon or shrimp, or you can pair it with a little hummus and pita. Eat it with a spoon, a fork, who cares? Do whatever you want!

So the base is farro. Have you had it? It's nothing new--in fact, it's the oldest cultivated grain in the world. If you've heard of Einkorn, emmer, or spelt, you've heard of farro, even if you didn't know it (all three are actually types of farro). It's a type of wheat grain that is high in fiber, protein, and iron, and it can easily take the place of rice or quinoa in savory or even sweet dishes. It's a bit chewy, and if you like brown rice you will love farro.




Farro will be with other grains in the grocery or health foods store, or you can find it here. It comes whole, semi-pearled, or pearled; "pearling" means that part of the grain has been removed to speed cooking time, although that also means that some of the nutrients have been removed.

Have you cooked with farro? I'd love to hear about it in the comments!


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Farro and White Bean Salad
This versatile salad can be an entree or side dish and can be served hot or cold.
Ingredients
  • 2 c vegetable broth
  • 1 c uncooked farro
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1 c sun-dried tomatoes, chopped
  • 4 c kale, chopped
  • 1 1/2 c (or 1 can) cooked white beans
  • 1/2 t salt
  • 1/8 t pepper
  • 1/4 c extra virgin olive oil
  • 1/4 c red wine vinegar
Instructions
1. Cook farro in vegetable broth according to package directions. When farro is done, drain excess liquid.2. Meanwhile, in large pan, saute onion in a few tablespoons of water for 3-5 minutes or until translucent. Add garlic and saute for 1 additional minute.3. Add beans, sun-dried tomatoes, and kale to pan and saute until kale wilts. You may need to add a little water.4. Remove bean mixture from heat and stir in farro. Add salt and pepper.5. In small bowl, mix olive oil and red wine vinegar. Pour over salad and mix will.6. Allow salad to rest for a few hours before serving. Serve hot or cold!
Details
Prep time: Cook time: Total time: Yield: 4-6 servings





Enjoy!

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