Farro Salad Recipe

Farro is an ancient and very nutritious grain.

I love the way farro is so forgiving when it cooks. You can cook it like pasta with lot's of water and salt and when it's done drain it. When drained it cools without a heavy starch so it doesn't get sticky.

It's high in fiber and protein. Almost twice as much as wheat. Per 1/2 cup, raw Farro has 6 gr protein and 5 gr fiber and 170 calories. Pretty impressive. 

Farro originated in the Fertile Crescent, where it has been found in the tombs of Egyptian kings and is said to have fed the Roman Legions. Italians have dined on farro for centuries. Now, with the revival of interest in whole grains, farro's popularity is gaining in the U.S. as well. Here is an easy recipe which is vegan and absolutely fantastic with eye appeal and flavor. Enough to make a vegan out of me. Well maybe not. But it really is that good.   

Farro Salad

Using locally farmed produce from a farmers market whenever possible adds a great value to this recipe.

Ingredients 

5 cups water

1 1/2 cups semi pearled farro

1 lb tomato evenly diced

1 medium shallot fine diced

1/4 cup chopped chives

1/2 cup chopped kalamata olives

6 each chopped green onions

1 bunch fresh asparagus spears separated and stalks cut thin

1/4 cup chopped flat leaf parsley

2 tbsp balsamic vinegar

1/4 cup California olive oil

1 tsp salt 

1/2 tsp ground black pepper

Method

 Put the 5 cups water and 1 tbsp of salt into a medium stock pot and bring to a boil. Reduce to a medium boil and cook for 25 min. Drain and cool in a big bowl. In the mean time prepare the rest of the ingredients. After the farro is cooked, drained and cooled add the rest of the ingredients. This is what it might look like.

Stir to incorporate all ingredients and serve as desired.    

Good food for good health

  

This was local, farm fresh heaven. I made this vegetarian pasta dish at home last night after a visit to the Paso Robles farmers market Tuesday afternoon.

I purchased baby artichokes. So tender and fast cooking. Fresh tomatoes, snap peas, asparagus, Brussels sprouts, onions, garlic, butter and Parmesan. This could be made vegan by eliminating the butter and Parmesan.

 I was just glad to be eating vegetarian. It doesn't happen often enough and when I do I like to keep it fresh and local. This was a really satisfying meal. Here is the recipe:

1. Brussels sprouts cleaned and quartered  12 ea
2. Asparagus stalks cut into 1" pieces         8 ea
3. Fresh tomato diced                                  2 small ea
4. Yellow onion large diced                        1 small
5. Sugar snap peas prepared cut in half       12 ea
6. Prepared baby artichokes                        6 ea
7. Linguine dry                                             8 oz
8. Olive oil                                                  4 oz
9. Butter                                                       2 Tbsp
10. Garlic chopped                                        3 cloves
11. Parmesan wedge                                      1 piece
12. salt and pepper to taste

Prepare the vegetables and start the linguine in a 4 qt pot of boiling salted water and cook for 9 - 12 minutes then drain.  In the mean time add the olive oil to a 10" saute pan and heat. Add the Brussels sprouts and saute for several minutes till the edges start to brown. Add 1/8 cup of water and cover. Cook for 2 minutes the remove the lid and add the onions and toss, saute for 2 minutes and add the garlic, saute for 1 minute then add the asparagus, snap peas, prepared baby artichokes and tomatoes. Saute till the asparagus is crisp tender about 3 minutes. Drain  the pasta when finished add the butter and sauteed vegetables and toss. Plate the dish then finish with fresh grated black pepper and Parmesan cheese.