Let’s Eat: Fresh farro salads for lunch or dinner
By Heidi Sutton
An ancient wheat grain that has origins in Mesopotamia, farro is a fabulous, low calorie source of fiber, helps with heart health, blood sugar management and aids digestion. The cooked farro in the following salad recipes makes it a complete meal, adding a wholesome, nutty flavor.
Warm Farro Salad with Grapes and Delicata Squash
Recipe courtesy of California Table Grape Commission
YIELD: Makes 8 servings
INGREDIENTS:
3 pounds delicata squash cut lengthwise, seeded and cut into 1/2-inch slices
3 1/2 tablespoons olive oil divided
1 teaspoon coarse salt divided
1/2 teaspoon black pepper divided
1 pinch cayenne pepper
1 1/2 cups farro
2 cups water
3 1/2 tablespoons lemon juice
1 teaspoon lemon zest
1 1/2 cups halved California grapes
1/2 cup chopped parsley
DIRECTIONS:
Heat oven to 425 F. On sheet pan, toss squash with 2 tablespoons olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper and cayenne pepper. Spread into single layer and roast 10-15 minutes, or until bottoms are browned. Turn squash and roast 10-15 minutes, or until browned and tender.
While squash is cooking, combine farro, water and remaining salt. Bring to boil, reduce to simmer, cover and cook until farro is tender, 25-30 minutes. Drain leftover water and transfer to large bowl. Add squash, remaining olive oil, remaining pepper, lemon juice, lemon zest, grapes and parsley and toss well.
Note: Acorn or butternut squash may be substituted for delicata squash.
Cold Farro Salad with Pears and Raisins
Recipe courtesy of Elyse Sutton
YIELD: Makes 4 to 6 servings
INGREDIENTS:
1 cup farro
2 chopped pears
1/4 cup golden raisins
2 thinly sliced celery stalks
1/2 cup chopped parsley
1/2 cup shredded Parmesan or goat cheese
3 tablespoons olive oil
3 tablespoons apple cider vinegar
salt and pepper
DIRECTIONS:
Cook the farro as directed. Drain well and transfer to a large bowl to cool. Add pears, raisins, celery stalks, parsley, cheese, olive oil and apple cider vinegar and toss well. Season with salt and pepper.
High Energy Salad Bowl
Recipe courtesy of Lori Yates
YIELD: Makes 1 serving
INGREDIENTS:
2 1/2 oz (about 2 cups) fresh chopped kale or baby spinach
1/4 medium orange, sliced
1/2 cup cottage cheese
1/3 cup steamed asparagus spears cut into 2-inch pieces, chilled
1/4 cup cooked farro, chilled
1/4 cup fresh cherries pitted and halved, or blueberries
2 tablespoons slivered almonds or pecans, toasted
2 tablespoons raspberry vinaigrette
DIRECTIONS:
In serving bowl place kale or spinach. Arrange orange slices, cottage cheese, asparagus, farro, cherries or blueberries and almonds or pecans on top. Just before serving, drizzle with vinaigrette.
