Saturday, March 31, 2012

Farro Spring Salad

Farro Spring Salad with Simple Roasted Chicken

There's no better way to highlight the spring harvest then a fresh salad. This salad is full of carrot, asparagus, herbs, lemon and farro, or wheat berry, to give it a little more body. Farro is a whole grain so its a great source of fiber and complex carbohydrates. Serve this at your Easter brunch or lunch as a hearty, nutrient-dense side dish! The best part is that its best served cold so you can make it a day or two in advance.

Farro Spring Salad (Serves 6-8)

  • 1 cup raw farro*
  • 5 cups water
  • 2 carrots
  • 1 small bunch asparagus, or 8 large asparagus
  • 1/4 teaspoon salt
  • 1/4 of onion
  • 1/4 cup halved cherry tomato
  • 4 Tablespoons mint, chopped
  • 4 Tablespoons parsley, chopped
  • 4 Tablespoons lemon juice + zest of 1 lemon
  • 4 Tablespoons extra virgin olive oil
  • 1/8 teaspoon freshly cracked pepper
  • 3 Tablespoons feta crumbles (optional)
*To save $, buy in bulk at your local health food store. 

These are the basic ingredients, but feel free to add more veggies like zucchini, green peas, snap peas, green beans, mushrooms, green onions or other spring vegetables

1. Bring 5 cups water to a boil in a medium saucepan, then add farro and salt. Bring back to a boil then simmer 30 minutes. Let the farro sit for 5 minutes or until tender. Drain in a colander. Then, place farro in a salad bowl serving dish.

2. Peel the tough ends of the asparagus and trim the stems. Using a mandolin or vegetable peel, peel ribbons and set aside. Do the same for the carrots. Slice the onion thinly and place in cold water (to tone down onion-y flavor).

Onions in cold water

3. In the same pot you used to cook farro, fill with water and bring to a boil. Have an ice bath or cold water bath on standby. Blanch, or dunk asparagus in boiling water for 10-30 seconds, then place in ice bath. Repeat with carrots. Drain, then add to farro in serving dish.

4. To make the dressing, add the olive oil, lemon juice and zest, and stir well. Pour dressing over the salad. Add chopped mint, parsley, onions, tomato, pepper, and feta. Mix well. Serve at room temperature or as a cold salad.

For Nutrition Facts on Farro Spring Salad, please visit Shape Up America!

nutrition facts label for Farro Spring Salad

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