Farro, Tomato & Arugula Salad
Farro, an ancient variety of wheat, forms the base of this veggie-rich salad. There are endless variations! Once you make the farro base, mix in different veggies & cheese, nuts & fruits, or a protein of choice!
Prep Time: 30 minutes Total Time: 40 minutes
WHAT YOU NEED:
1-1/2 cup dry farro, cooked according to package directions (see Tips)
1 medium lemon (about 1 tsp. lemon zest and 3-4 Tbsp. lemon juice)
1/2 tsp. salt
1/4 tsp. ground black pepper
1/3 cup extra-virgin olive oil
2 – 3 Tbsp. white balsamic vinegar
1 cup cherry tomatoes, cut in half
1 cup shaved fennel (white bulb section only)
2 cups baby arugula (about 2 ounces)
1/2 cup fresh basil leaves, cut chiffonade
Salt and ground black pepper, to taste
1 ounce Parmesan cheese, shaved or grated (about 1/4 cup)
MAKING IT:
Cook farro according to package directions in salted cooking water. Cook farro until center is slightly chewy, adding more water if necessary. Drain off any excess water. Cool farro in a large bowl for at least 45 minutes.
In a small bowl, whisk together lemon juice, lemon zest, salt and black pepper. Add olive oil in a steady stream, whisking constantly. Stir dressing into cooked farro. At this point, farro mixture will keep for up to 2 hours at room temperature or overnight in the refrigerator (bring to room temperature before continuing with the recipe).
Just before serving, stir in balsamic vinegar, tomatoes, shaved fennel, arugula and basil. Season with additional pepper and salt, as desired. Top with Parmesan cheese and serve immediately. Makes about 8 cups or 8 servings.
Nutrition Information per serving (about 1 cup): 220 Calories; 10g Total Fat; (2g Sat Fat; 0g Trans Fat); 0mg Chol; 220mg Sodium; 28g Total Carb; (3g Fiber; 4g Sugars); 6g Protein
TIPS:
Add your protein of choice, such as beans, seafood, sliced grilled chicken or beef to make this a heartier main dish.
There are several types of farro available. Whole grain farro generally takes 40-45 minutes to cook. Pearled or semi-pearled farro cooks in about 10-30 minutes, depending on the variety. Whichever you farro choose, follow package directions for cooking. Generally, 1 cup dry farro yields about 2-3 cups cooked farro.
