Farro Salad
Have you ever heard of farro? It's becoming more well-known, but this hearty grain is still under a lot of people's radar. Maybe I can help change that a bit by telling you more about it and then giving you a great recipe to try out. Farro is often described as an "ancient grain" because it comes from an ancient strain of Italian wheat. It dates back to the Roman Empire, where it was a staple of the ancient Romans as well as the people of the Mediterranean and Near East regions. The exact definition of farro is still debated because in Italy, it is known as farro medio (emmer), farro grande (spelt), and farro piccolo (einkorn). Farro almost became extinct because it is difficult to grow and is also a low-yielding crop. Fortunately, this super-food is gaining a lot of popularity world-wide and is now grown mainly in the northern Tuscan region of Mugello.
Because it is a whole grain, farro is incredibly nutritious. It's high in protein, fiber and B vitamins, and is also a low-gluten food, which makes it good for people with gluten sensitivity. Farro has a wonderful nutty, rich flavor and chewy texture. It's also very hearty, so it's filling and satisfying, making it a great pantry staple for vegetarians, vegans and meat-eaters alike. It's incredibly versatile--it can be used in soups, stuffed into vegetables (like bell peppers, zucchini or tomatoes), baked casserole-style, or made into a refreshing salad like my recipe here.
Since this was my very first time cooking farro, I made sure to read the package instructions on how to cook it, even though I had a general idea of what needed to be done. The instructions indicated that the farro needed to be soaked in water overnight before cooking it, but a couple of Giada de Laurentiis's cookbooks that I referred to simply instructed to cook the farro in a pot of simmering water until the kernels were al dente. I decided to split the difference: I soaked the farro in a bowl of cold water for an hour, drained it and then cooked it for about 20-25 minutes and it came out perfectly. The pre-soak just helps plump up the kernels of farro and give them a head start. Once the farro was finished cooking, I drained it in a colander very well before transferring it to a small baking sheet to cool completely, which only took about 15-20 minutes--enough time to prep and chop the vegetables, and make the vinaigrette.
Although I'm giving you a list of the quantities and ingredients I used to make this salad, don't feel like you have to stick to a recipe. There really is no set recipe for this salad--I just added the vegetables I like and dressed it with a simple lemon and olive oil vinaigrette with lemon zest for extra flavor. With the crisp cucumber, briny kalamata olives, sweet grape tomatoes, salty feta, and creamy garbanzo beans, I had a delicious salad with a lot of textural interest. Fresh herbs like parsley, chives and basil will give this salad even more flavor. The only limit to making this salad your own delicious creation is your imagination.
Farro Salad
If you can't find farro, you can still make this salad using barley, couscous, brown rice or quinoa. Just be sure to read and follow the package instructions for cooking whichever grain you choose to use.
1 1/2 cups farro, soaked in cold water for 1 hour
4 cups water
2 tsp. salt
1/3 cups kalamata olives, pitted and halved
1 cup cherry tomatoes, halved
1 cup diced cucumber
1 tsp. chives, finely chopped
1 tsp. basil, finely chopped
1 T. Italian flat leaf parsley, finely chopped
1/3 cup crumbled feta cheese
1 16oz. can garbanzo beans, drained and rinsedFor the Vinaigrette
1/2 cup extra-virgin olive oil
1 tsp. lemon zest
1/4 cup freshly squeezed lemon juice (from about 2 lemons)
1/2 tsp. salt
1/4 tsp. pepperAfter the farro has finished soaking for 1 hour, drain it through a colander, transfer it to a pot and cover it with 4 cups of cold water. Bring it to a boil and simmer over medium-low heat for about 20 minutes, until the farro is almost tender. Add the 2 teaspoons of salt and simmer until the farro is tender, but still al dente, about another 10 minutes. Drain the farro very well through a colander and then transfer it to a baking sheet and spread it out evenly to cool completely, about 15-20 minutes.
While the farro is cooling, prep and chop the olives, tomatoes, cucumber and herbs and transfer them to a large bowl. Make the vinaigrette by combining all the ingredients in a bowl or measuring cup and whisking thoroughly to combine.
Add the cooled farro to the bowl with the vegetables and herbs and toss lightly to mix the ingredients together. Add in the feta cheese and garbanzo beans and mix well to combine. Add in the vinaigrette and mix well. Serve at room temperature. Store in a tightly sealed container for up to five days.
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Looks good
I can't wait to try making this soon! This would be great for my at home lunch dilemma!