This robust whole grain salad incorporates slightly chewy farro with fresh spinach, sun-dried tomatoes, cashews and a light lemon dressing.
“Farro?! What’s that?” inquired my boys. I know, I know. First it was quinoa, then it was barley, and now I’m pushing this new whole grain on them. Well, it’s not actually new. In fact, farro has been showing up in Italian, North African and Middle Eastern cuisine for hundred, if not thousands, of years. It’s been likened to spelt or wheat berries, but the truth is that farro is a plant all of its own.
So, what the heck do you do with farro, and why do you want to incorporate this tender, chewy grain into your diet?
Let’s answer the second question first. Rich in fiber, magnesium and vitamins A, B, C and E, farro is a virtual powerhouse of “good health”. Since farro is a complex carbohydrate, it breaks down slowly and keeps you feeling full for hours. Work the light brown grain into everything from soups to salads and puddings to “risotto”s.
A couple of years ago, farro was next to impossible to find in Salt Lake City. Now it’s popping up in various markets, including at Whole Foods, in their bulk food section. When I was browsing through our one and only Trader Joe’s store, I came across their 10-minute farro, which has been par-cooked. The Trader Joe’s site claims that this process preserves the nutritive properties of the grain. Say it’s so!
After 10 minutes of simmering the farro is ready to go. For this salad, I let the cooked grain cool to room temperature, then tossed it with sliced sun-dried tomatoes, crunchy raw cashew nuts, fresh spinach leaves and a tangy lemon vinaigrette. It’s the perfect side dish for a simply broiled salmon fillet or grilled chicken thighs.
The recipe:
The salad:
Combine the farro and water in a small saucepan set over high heat. Bring the water to a boil, reduce heat to low, cover and let the farro simmer until tender (10 minutes for quick-cooking and about 25 minutes for regular farro). Remove from the heat, let the farro rest for 5 minutes, then pour off extra water and fluff with a fork.
Transfer the farro to a serving and let it cool to room temperature.
When the farro is cool, stir in the spinach, sun-dried tomatoes, spinach, cashews and basil.
The dressing:
In a small bowl, whisk together the lemon juice, olive oil salt and pepper until combined.
Pour the dressing over the farro salad and toss to coat. Serve.
Other recipes using whole grains:
Cookin' Canuck's Baked Turkey, Quinoa & Zucchini Meatballs in Lettuce Wraps
Cookin' Canuck's Barley Stew with Caramelized Onions, White Beans & Spinach
Family Fresh Cooking's Sweet Dumpling Squash with Quinoa, Bacon & Cheese
Kitchen Confidante's Barley Risotto with Artichokes & Asparagus
Brooklyn Supper's Farro Salad with Blood Orange, Kumquat & Kale
Printable Recipe
Farro Salad Recipe with Sun-Dried Tomatoes, Spinach & Cashews
Ingredients
The Salad:
- 1 cup farro
- 2 cups water
- 1 ounces sun-dried tomatoes not in oil, thinly sliced (about ¼ cup)
- 2 cups packed fresh spinach, thinly sliced
- ¼ cup raw cashews split in half
- 5 large basil leaves thinly sliced
The Dressing:
- 1 ½ tablespoons fresh lemon juice
- 2 tablespoons olive oil
- â…› teaspoon salt
- â…› teaspoon ground pepper
Instructions
The Salad:
- Combine the farro and water in a small saucepan set over high heat. Bring the water to a boil, reduce heat to low, cover and let the farro simmer until tender (10 minutes for quick-cooking and about 25 minutes for regular farro). Remove from the heat, let the farro rest for 5 minutes, then pour off extra water and fluff with a fork.
- Transfer the farro to a serving and let it cool to room temperature.
- When the farro is cool, stir in the spinach, sun-dried tomatoes, spinach, cashews and basil.
The Dressing:
- In a small bowl, whisk together the lemon juice, olive oil salt and pepper until combined.
- Pour the dressing over the farro salad and toss to coat. Serve.
Notes
Nutrition
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Oliver Denton
Looks lovely - I'm really interested in trying out new grains (I always default to barley). Not sure if the French supermarkets will have caught on to farro yet though...
Dara @how_to_eat
I absolutely love the chewiness of farro. This combination looks amazing! Can't wait to try! I bet it would also make a great main dish topped with some chicken, salmon, or tofu. Even a can of beans thrown in. Perfect lunch!
Nicole @ youngbrokeandhungry
Farro is one of those grains I love to cook with but am stumped when it comes to pairing it with different ingredients. Can't wait to try this salad! It sounds so refreshing and light.
Valerie
Lovely dish! I'm always on the lookout for healthier ways to satisfy my carb. addiction. 🙂
Paula - bell'alimento
I heart Farro. So sooooo good.
Amanda
Gorgeous Dara!! Wish I was eating this for lunch! 🙂
Dara (Cookin' Canuck)
Come back to SLC and I'll serve some up for you!
Shea @ Dixie Chik Cooks
Looks delicious! I love farro 🙂
Dara (Cookin' Canuck)
Thanks, Shea. Farro is definitely a new favorite of mine.
Laura (Tutti Dolci)
I love sun-dried tomatoes, this is my kind of salad!
Dara (Cookin' Canuck)
I feel the same way about sun-dried tomatoes, Laura. I could happily incorporate them into every meal.
kirsten@FarmFreshFeasts
I was reading on Nosh My Way about farro so I added it to my Trader Joe's shopping list. Then I was overcome with a craving for bagels, lox and cream cheese with capers and red onion (stay with me here, it will make sense) and the bagel place is near the Trader Joe's so I swung by--and picked up lox and red onion since I already had capers and cream cheese at home.
I also, just 2 hours ago, picked up my own blue bag of farro. I'd planned on making taco rice tonight, since I have leftover taco meat, but Dara your salad has convinced me that I'm going to make Taco Farro instead! It's kinda fun to say, as well.
Thanks!
And the yellow base under the bowl--I have a blue dishcloth crocheted or knitted by my friend Heather. I hope you got it from your friend or made it yourself--every time I see my blue cloth I think of my friend and her kindness.
Dara (Cookin' Canuck)
Now I'm craving lox and bagels! I hope you enjoy your taco farro...what a great idea! And yes, a dear friend did knit that potholder for me. I have blue and orange ones, too, and just love them.
Cathy R
Thanks! I bought some farro about a year ago and haven't ever used it!
Dara (Cookin' Canuck)
You sound like me. I'm sure I have several bags of random grains lurking at the back of my pantry.