I learned a version of this salad at the Culinary Institute of America last year, and taught this recipe in my cooking class this winter - it is a universal hit. The first response I get from most people is, "what is farro?" and a few raised eyebrows. But one bite of this salad and most everyone is hooked.
Farro is an ancient grain popular in the Mediterranean region thousands of years ago. It is chewy and nutty in flavor and mixes wonderfully with olive oil, fresh herbs, fresh fruit and all vegetables. Farro is not only a whole grain but also high in protein and fiber, making it a great base for a healthy meal.
What I also love about this recipe is that it can be altered to fit the season. In the winter, when fruits are scarce, dried fruits are a perfect pairing. In the summer you can substitute fresh cherries, in Autumn, some fresh apples and pears.
FARRO SALAD WITH DRIED FRUITS AND FRESH HERBS
YIELD: 6 portions TOTAL TIME: 20 minutes
INGREDIENTS:
2 1/4 cups stock or water
3 Tablespoon canola oil
1 1/2 cups Farro
1/4 cup parsley, chopped
1/2 cup mint, chopped
1/4 cup cilantro, chopped
8-10 dried apricots, diced
6 dried prunes, diced
1/4 cup pistachios or almonds, toasted
1 lemon, zest and juice of
salt and pepper to taste
METHOD:
Heat chicken stock or water to boiling in small pot. Add 1 Tablespoon of canola oil and salt to taste. Pour in the farro, gently stirring, and simmer covered on low heat for 30. Turn off heat and let sit for 5 minutes. Not all water will be absorbed, drain any excess water through strainer and set aside.
Add remaining ingredients in large bowl, and adjust seasonings with salt and pepper.
Note: you can substitute dried apricots and prunes for dried or fresh fruits of your choice. This salad keeps well in fridge for 2-3 days. Pairs well with chicken, fish or pork.
NUTRITION FACTS: (per portion with 1/2 teaspoon salt added to recipe)
Calories 340 / Carbs 54 g / Fat 10g / Sat Fat 1g / Protein 10g / Fiber 7.5g / Sodium 230mg
