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Healthy Recipes
Farro Salad Primavera
If you're
looking to mix up something
different look no further
than this pasta salad,
featuring farro, that's
anything but ordinary. Farro,
also called emmer, is an
ancient strain of wheat from
the Middle East that is
widely used in Italy and is
now gaining popularity
throughout the world. It's
slightly higher in fiber and
protein than barley and
brown rice, but it can be a
more expensive so feel free
to substitute another whole
grain like bulgar. Research
has shown that whole grains,
added to a diet high in a
variety of vegetables and
fruits, may help protect
against colorectal cancer.
This salad combines all of
those elements into one
healthful starter.
Ingredients
Ingredients3/4 cup farro
3 cups cold water
12 small sugar-snap peas (or zucchini chunks)
5 fresh asparagus spears, cut in 1-inch pieces (or use green beans)
2 large white mushrooms, stemmed
1 lemon
1/2 tsp. sea salt
Ground black pepper
1 Tbsp. extra virgin olive oil
10 grape tomatoes, halved length-wise
2 Tbsp. finely chopped shallots
(For the healthiest recipe,
use fresh organic content
whenever possible)
Directions
1. In
medium saucepan, combine
farro with water. Bring to
boil, reduce heat to simmer,
cover, and cook until farro
is slightly al dente, about
30 minutes. Drain in
colander, then rinse farro
under cool water and drain
well. Place cooked farro in
mixing bowl.
2. Steam peas and asparagus for 3 minutes. Immediately plunge them into a bowl of ice water to stop the cooking and keep them crisp-tender. Drain well and add to farro. Add tomatoes and shallots to farro.
3. To cube mushrooms, cut one vertically into 6 slices. Holding it together, rotate mushroom 90 degrees and make 5 cuts. Lay resulting matchsticks on their sides and cut crosswise, making cubes. Repeat to cut second mushroom. Add mushrooms to salad. Grate zest from half the lemon and add to salad.
4. For dressing, squeeze one tablespoon juice from lemon into small bowl. Mix in salt until it dissolves. Add 4-5 grinds pepper. Whisk in oil. Pour dressing over salad and toss with fork to combine. Serve immediately.
Makes 4 servings.
Per serving: 170 calories, 6 g total fat (0.5 g saturated fat), 25 g carbohydrate,
6 g protein 4 g dietary fiber, 300 mg sodium.
2. Steam peas and asparagus for 3 minutes. Immediately plunge them into a bowl of ice water to stop the cooking and keep them crisp-tender. Drain well and add to farro. Add tomatoes and shallots to farro.
3. To cube mushrooms, cut one vertically into 6 slices. Holding it together, rotate mushroom 90 degrees and make 5 cuts. Lay resulting matchsticks on their sides and cut crosswise, making cubes. Repeat to cut second mushroom. Add mushrooms to salad. Grate zest from half the lemon and add to salad.
4. For dressing, squeeze one tablespoon juice from lemon into small bowl. Mix in salt until it dissolves. Add 4-5 grinds pepper. Whisk in oil. Pour dressing over salad and toss with fork to combine. Serve immediately.
Makes 4 servings.
Per serving: 170 calories, 6 g total fat (0.5 g saturated fat), 25 g carbohydrate,
6 g protein 4 g dietary fiber, 300 mg sodium.
Note: If desired, you can assemble salad up to 1 hour before serving, then add dressing at the last minute.
To
return to our list of Healthy Recipes,
click
HERE.