BY: CHEF JANET CRAIG
Farro is an ancient wheat grain used in the Mediterranean and the Middle East which is rich in iron, potassium and contains seven grams of protein in ½ cup cooked! I love it because of its nutty, chewy texture. It's perfect for salads - serve it cold for a delicious summer treat!
- 1 cup of dried Farro, rinsed well
- 1 orange, zested and squeezed
- 1/3 cup chopped dried apricots, raisins or dried cranberries
- 1 orange, cut into segments (or 1 small can of tangerines, drained)
- 4 green onions
- ½ cup canned beans, rinsed (like chickpeas)
- 5 to 6 radishes, chopped
- 1 small red pepper, diced
- 1/3 cup fresh parsley, mint, basil (optional)
- Top with toasted nuts I use almonds but walnuts, pistachios or cashews also work
- 2 tablespoons of fresh orange juice
- 2 tablespoons avocado, peanut oil or sunflower oil
- 1 tablespoon of rice vinegar
- 1 garlic clove, minced
- 2 teaspoons of Dijon mustard
- 1 tablespoon of honey or maple syrup
- ¼ teaspoon of cloves
- 1 teaspoon of ground cumin
- Salt and pepper to taste
Whisk together and pour over the hot Farro salad.
- Rinse and drain the farro. Cook in two cups of water, vegetable broth or meat according to your preference. Season the liquid well with salt if you are not using broth. Cook over medium-high heat for 15 minutes. Remove from heat and fluff with a fork.
- Add the rest of the salad ingredients.
- While the farro is still hot, add the vinaigrette.
As you can see, this is a very flexible recipe! Other options include:
- Greek style with tomatoes, peppers, feta cheese, olives and lemon in the dressing.
- Italian style with tomatoes, olives and Asiago cheese.
- Mexican style with corn, beans, cilantro, lime dressing and grated cheddar cheese.
Chef Janet Craig's recipes are simple, healthy, delicious and ABI-friendly. You can know more about her HERE.
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