Farro, a variety of wheat, is a hearty whole grain that may well become a staple in your kitchen. It can be used in everything from soups and casseroles to sides and salads.
Once a mainstay of the ancient Roman diet, farro is high in fiber and a good source of iron and protein, which also makes it a great anchor for numerous vegetarian dishes. Try using it in recipes for which you might ordinarily reach for barley or brown rice.
Fresh herbs and other leafy greens in whole grain salads balance out the heft of the grains and provide a lovely pop of color and freshness. I make these kinds of salads continuously during the warmer months, since they keep well, and having a whole grain salad in the fridge means you never have to wonder what to make for lunch on those days when you're feeling unimaginative. Don't be shy with the salt and pepper -- the seasonings really lift the flavor.
Finally, raw asparagus may seem surprising, but if the asparagus is very fresh it adds a wonderful delicate flavor and a nice crunch. If the outer peel is thick, peel the bottom half of the stalks before thinly slicing them, or they will be tough to chew.
Farro and Vegetable Salad
4 cups chicken or vegetable broth
1 1/2 cups farro (see note)
1/2 teaspoon kosher salt, plus more to taste
1/4 cup extra-virgin olive oil
1/4 cup balsamic vinegar
1/4 cup minced shallots
Juice of 1 lemon
1 cup roughly chopped flat-leaf parsley
Ground black pepper to taste
1 cup halved grape or cherry tomatoes
2 cups roughly chopped watercress
2 cups thinly sliced raw asparagus, peeled if necessary
1 cup thinly sliced radishes
Combine the broth, farro and salt in a saucepan over high heat and bring the mixture to a boil. Reduce the heat to maintain a simmer and cook uncovered for 30 minutes or until tender, but not mushy. Drain the farro if there is excess broth remaining, rinse with cool water and transfer to a large bowl.
Meanwhile, whisk together the oil, vinegar, shallots, lemon juice and parsley in a small bowl and season with salt and pepper to taste. Add the tomatoes, watercress, asparagus and radishes to the farro. Pour the dressing over the salad, and toss to combine. Serve at room temperature or refrigerate and serve chilled.
Makes 6 servings.
Note: Look for farro with rice and dried beans or on the "natural" food aisle at the grocery store. If you can't find it, substitute any wheat berry and adjust liquid and cooking time as necessary according to package directions.
Nutrition information: Each serving contains approximately 285 calories, 9 g protein, 10 g fat, 41 g carbohydrate (4 g sugar), no cholesterol, 214 mg sodium and 8 g fiber.
Carbohydrate choices: 3.
Food on 07/13/2016