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BALSAMIC BASIL FARRO SALAD

I recently brought this farro salad to a barbecue. I love bringing grain salads to a grill night. They offer enough heft to be an entrée for vegetarians while also being a great side dish to grilled meat. I’ve been cooking farro quite a bit this summer. I love its versatility and nutty, earthy flavor profile. Farro also has a chewier texture, which makes it a great option for salads as it holds its structure well after being cooked and dressed. Unlike some other whole grains, farro is also able to maintain its texture without turning into an unappetizing hard mess once cooled. Farro tastes great straight out of the refrigerator, which makes it a fantastic option for bulk cooking. Cook a big pot and use it all week long in salads, soups, grain bowls and more! You can find more farro recipe ideas here.

This ancient wheat is a nutritional powerhouse, especially when compared to typical wheat sources in our current food system. Loaded with fiber (even more than quinoa or brown rice), it promotes gut health, helps detoxify the body, and eh hem, keeps things moving. It does contain gluten, so if you have celiac or a serious gluten sensitivity, farro is not for you. That being said, if you can tolerate some amounts of gluten, it’s a great nutritious option and does contain lower amounts of gluten when compared to modern wheat. Farro is particularly high in B vitamins, zinc, iron and plant-based protein. It has more protein than other whole grains such as quinoa, millet and buckwheat. In fact, it contains equal amounts of protein when compared to legumes!

Look for semi-pearled farro. While I typically favor whole food options, semi-pearled is a lot easier to cook when compared to whole farro, which needs to be soaked and cooked for a very long time. I learned that the hard way and once served a very undercooked summer farro salad at my daughter’s 4th birthday party many years ago. You could barely chew it!

Balsamic Basil Farro Salad
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Balsamic Basil Farro Salad

Servings 6

Ingredients

  • 2 cups semi-pearled farro
  • 1 head cauliflower cut into florets
  • 1 Tbsp avocado oil
  • 1 5-oz package baby spinach coarsely chopped
  • 1 1/2 cups cooked chickpeas or 1 15-oz organic can
  • 1/2 cup basil chopped
  • 1/4 cup balsamic vinegar
  • 1 1/2 Tbsp maple syrup
  • 2 small garlic cloves crushed
  • 1/2 cup extra virgin olive oil
  • 1 tsp sea salt
  • a few handfuls sunflower sprouts optional

Instructions

  1. Preheat oven to 400 degrees F.

  2. In a fine mesh sieve, wash farro well. In a medium pot, put farro and enough salted water to submerge by a couple inches. Bring water to a boil over high heat. Once boiling, lower heat and simmer uncovered for 30 minutes. Drain and set aside.

  3. On a baking sheet, put cauliflower florets. Add 1 Tbsp avocado oil and sea salt, to taste. Toss to combine well. Spread florets on baking sheet in one layer. Roast for 25 minutes.

  4. Make dressing by combining basil, balsamic vinegar, maple syrup, extra virgin olive oil, garlic, sea salt. Whisk well.

  5. Assemble salad by putting cooked farro, roasted cauliflower, spinach and chickpeas in a large bowl. Add dressing and toss to combine well. Top with sunflower sprouts, if using.

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