Farro Vegetable Salad Recipe

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This farro vegetable salad recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy baking and cooking on her website, Eat Good 4 Life.

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I am in love with this farro vegetable salad. I love hearty, healthy and colorful ingredients that I can combine to make nutritious meals. Because this farro salad is so colorful and attractive to the eye, my kids loved it and ate it with ease. They love colorful food.

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This salad is also great because you can transport it in a sealed Tupperware container and have it on the go for lunch at work. You can also take it to gatherings. With the warm weather upon us, this salad is perfect for barbecues, picnics, swimming pool parties or a trip to the beach. The combination of farro and fresh vegetables makes a light and wholesome meal.

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I prepared the farro in a rice maker using 2 parts water to 1 part grain, and cooked it on the white rice setting. It can also be cooked on the stove top using 3 parts water to 1 part farro for approximately 30 minutes for a chewy texture, or longer to make the grain softer. Soaking farro prior to cooking will reduce overall cooking time. 

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The addition of sun dried tomatoes and fresh herbs like mint and dill give this salad a unique flavor. Salads are very versatile, so feel free to swap in any veggies of your choice. I have thought about adding chopped oranges and yellow peppers, as well as cucumbers to this salad, and I encourage you to experiment with your own favorites.

I hope you make this hearty salad recipe. It is nothing but healthy, tasty, easy, and extremely nutritious.

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Farro Vegetable Salad

Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 60 minutes

Serving Size: Serves 6

Farro Vegetable Salad

Ingredients

  • 2 cups uncooked organic farro
  • 1 cup sun dried tomatoes, chopped
  • 8 oz frozen corn, thawed
  • 4 scallions, chopped
  • 6 oz canned pitted black olives, drained and sliced
  • 4 oz crumbled feta cheese
  • 8 oz fresh cherry tomatoes, sliced in half
  • 5 oz shredded carrots
  • 1/2 tsp salt
  • 1 oz fresh dill, chopped
  • 1 oz fresh mint, chopped
  • Dressing:
  • 3 tbsp extra virgin olive oil
  • 1/4 cup balsamic vinegar

Instructions

  1. To cook on the stove top, heat 3 parts liquid to one part farro for approximately 30 minutes for a chewy texture, or longer to make the grain softer. Alternatively, you can cook the grain in your rice cooker. Soaking farro overnight prior to cooking will reduce overall cooking time. Let the farro cool for 1 hour.
  2. While the farro cools, in a large mixing bowl, combine the rest of the ingredients. Add the farro to the mixing bowl and combine. Store the salad in the refrigerator until it is time to eat. Right before serving, mix in the dressing ingredients.
  3. You can store leftovers in your refrigerator in a sealed container for up to 2 days.

Notes

Serving Size: 272 grams or 1 1/4 cup

http://blog.nuts.com/farro-vegetable-salad-recipe/

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This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.

 

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