As originally printed in the July – August 2015 edition of OptiMYz in the article Decadence the healthy way.
Farro is an Italian whole grain that’s low in gluten. I use it a lot in salads as it has a great, nutty texture and is very versatile. In Australia I like Chef’s Choice brand, which is whole-grain and unpearled: you’ll need to adjust the cooking time if using the cracked or pearled type. Farro is available from health food stores and some supermarkets.
Serves 4 | Prep 50 MINS
Nutritional value (per serving): Calories 501; Fat 29g; Carbohydrates 48g; Protein 15g
» 1 1/3 cups whole-grain farro
» 1 1/8 cup cherry tomatoes, quartered
» 1 long green chili, very finely chopped
» ½ cup pine nuts, toasted
» ½ small red onion, very finely chopped
» 2 cloves garlic, very finely chopped
» 1 large handful flat-leaf parsley, finely chopped
» 1 large handful basil, finely chopped, plus extra to garnish
» 1 large handful mint, finely chopped
» 1 large handful arugula, finely chopped
» 1 cup feta
» Finely grated zest and juice of 1 lemon
» 2½ tablespoons extra virgin olive oil
» sea salt and freshly ground black pepper
Place the farro in a saucepan with 2 cups water. Cover and bring to a boil, then reduce the heat to low and simmer for 30 minutes or until the farro is tender. Drain and rinse well under cold running water, then drain again to remove as much water as possible. Place the farro in a large bowl along with the tomato, chili, pine nuts, onion, garlic, herbs and arugula.
Toss to combine well, then crumble in half the feta. Add the lemon zest and juice and the olive oil and season to taste. To serve, crumble over the remaining feta and garnish.
This recipe was reprinted with permission from the book What Kate ate on the weekend… by Katie Quinn Davies.