FARRO SALAD WITH ARUGULA, PARMESAN AND LEMON
This recipe is part of my Healthy Lunch Challenge.
The key to a filling and flavorful weekday salad: stir in a whole grain like barley, wheatberries, quinoa or farro. Whole grains are full of protein, fiber, and micronutrients and actually protect against diabetes. Yes, whole grains add a load of carbohydrates but these are the carbohydrates we should be eating! I usually cook up a few cups of my favorite whole grain, store it in the fridge for the week, and add it to various salads and soups. This salad only takes minutes to throw together and is amazingly refreshing. You can top it with any protein of your choice.
FARRO SALAD WITH ARUGULA, PARMESAN AND LEMON
YIELD: 4 TOTAL TIME: 30 minutes (10 if your grain is pre-prepped)
INGREDIENTS:
1 cup farro (uncooked)
6 Tablespoon olive oil
2 Tablespoon lemon juice
1/2 cup pistachios, coarsely chopped
2 cups arugula leaves
1 cup basil, chopped
3/4 cup mint, chopped
1/3 cup radish, thinly sliced
1/2 cup shaved parmesan
1/4 teaspoon each salt and pepper, to taste
METHODS:
Heat chicken stock or water to boiling in small pot. Add 1 Tablespoon of canola oil and salt to taste. Pour in the farro, 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.
Whisk together olive oil and lemon juice in small bowl and set aside
In large bowl combine arugula, basil, mint, radish and pistachios
Add farro, parmesan, and lemon dressing, and toss to combine. Top with additional parmesan cheese and black pepper to taste.
NUTRITION FACTS: (per portion with 1/2 teaspoon salt added to recipe)
Calories 275 / Carbs 12.7g / Fat 20g / Sat Fat 4g / Protein 7g / Fiber 3g / Sodium 316mg