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Summer Farro Salad with Grilled Prawns

Summer Farro Salad with Grilled Prawns


Ingredients

For the Farro Salad

  • 1 bay leaf
  • 4 sprigs of thyme
  • 10 black peppercorns
  • 2 Cups farro
  • 1 Tablespoon olive oil
  • 1 shallot, chopped
  • 2 cloves garlic, chopped
  • 8 Cups mushroom or vegetable stock
  • 6 Cups mixed greens

For the Red Wine Vinaigrette

  • 3 Tablespoons red wine vinegar
  • 1/2 shallot, minced
  • 1/4 Teaspoon mustard powder
  • 1/2 Cup olive oil
  • Pinch of salt

For the Grilled Prawns

  • 12 large prawns, preferably head-on
  • 3 Tablespoons olive oil
  • salt
  • Pepper
  • 1 lemon

Servings4

Calories Per Serving715

Folate equivalent (total)78µg19%

Riboflavin (B2)0.2mg10.7%


These bowls feature marinated shrimp, veggies, whole grains, and a light, lemony yogurt. They encourage mixing of ingredients to build layers of texture and flavor, proving that a great meal is really the sum of its parts.

Plus, they’re super versatile and encourage the use of what you have on hand. If you don’t have zucchini, use mushrooms. Or, if you don’t have bell peppers, use poblanos or onions. Either way, you’ll be enjoying a flavorful meal that will likely become a regular in your rotation.


Layered Farro Salad with Grilled Summer Veggies

By: Ana / 8 / Dinner , Lunch , Salads , Summer , Vegetarian ,

There are so many options for summer salads, but somehow I ended up making a new version of the Greek salad. I love Mediterranean gastronomy, and this (and so many lovely others) is one of the reasons we visited many of the Greek islands, and this summer we spent a long holiday in Cyprus.

The olive oil, the fresh vegetables, cooking al fresco, the mint and rosemary scented air, the light, the sea, the sound of cicadas, the chill—everything is a picture of perfection.

This is why, in the summertime, I use the same ingredients and make endless variations of the famous salad. I’m trying to recreate that atmosphere of calm and relaxation that we sometimes forget and let it be absorbed by our daily routine.

My salad is rather a mix of Turkish, Israeli, Italian, and Greek inspiration. The grilled vegetables, the farro addition, the spices—these are all nourishing additions to the classic salad with my own mix of Mediterranean flavors.

The combination of cold, fresh ingredients with the warm ones is very alluring, and this salad can make a meal on its own because it’s filled with whole grains loaded with fiber and protein to satiate you.

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Throughout my food experiments, I discovered the secrets of creating epic salads with grains. Despite the fact that they easily absorb the flavours of the ingredients you mix them with, sometimes the result isn’t really satisfying and the salad will be tasteless.

When putting together salads like this one, I follow some basic rules:
– Cook the grains with salt and spices or aromatic herbs, so they taste delicious even before adding them to the salad.
– Combine the grains with fresh, ripe vegetables in-season, organic if possible—the taste of a ripe tomato is dramatically different in summer when it’s in-season and picked from the farmers’ market stalls compared to the taste of a tomato bought in winter from the supermarket.
– Use the best extra virgin olive oil you can afford—it will change things completely.

You can make this salad with any other grain or pulse you prefer—sometimes I add chickpeas or a mix of lentils and bulgur, but maintain the same rules when putting it together to get the best results.


Summer Farro Salad with Tomato, Cucumber & Basil

  • shellfish-free
  • dairy-free
  • fish-free
  • alcohol-free
  • peanut-free
  • pork-free
  • balanced
  • tree-nut-free
  • high-fiber
  • soy-free
  • egg-free
  • red-meat-free
  • Calories 315
  • Fat 10.7 g (16.4%)
  • Saturated 1.5 g (7.7%)
  • Carbs 49.3 g (16.4%)
  • Fiber 8.2 g (32.9%)
  • Sugars 8.1 g
  • Protein 10.0 g (20.0%)
  • Sodium 36.4 mg (1.5%)

Ingredients

large shallots (or 1 sweet onion), finely chopped

low-sodium chicken or vegetable broth

cherry or grape tomatoes, halved or quartered if large

large English (hothouse) cucumber, diced

finely chopped fresh basil leaves

Freshly ground black pepper

Instructions

Heat 2 tablespoons of the olive oil in a medium saucepan over medium heat until shimmering. Add the shallots and sauté until translucent, about 5 minutes. Add the farro and toast, stirring to coat each grain, until fragrant, 1 to 2 minutes.

Add the broth and bring to a boil. Reduce the heat to maintain a simmer, cover, and cook until farro is soft but still chewy in the center, about 12 minutes. If there is more than a tablespoon or two of cooking liquid left, strain it out.

Transfer the farro to a large bowl and let cool to room temperature. Add the vinegar and remaining 2 tablespoons olive oil, and stir to combine. Add the tomatoes, cucumbers, and basil and toss to combine. Taste and season with salt, pepper, vinegar, and oil as needed. Serve chilled or at room temperature.

Recipe Notes

Possible add-ins: Add crumbled feta or goat cheese pickled shallots, red onions, or corn chopped mint or dill.

Storage: Leftovers can be refrigerated in an airtight container for up to 4 days.


For the salad

  • 1 cup farro, cooked
  • 1/2 cup dried cranberries
  • 1/4 cup red onion, diced
  • 1 cup matchstick carrots
  • 1 english cucumber, diced
  • 1/2 of a red bell pepper, seeds removed, diced
  • 5 green onions, chopped
  • 1/2 cup fresh parsley, chopped

For the salad dressing

  • 1/4 cup extra virgin olive oil
  • 1 lemon, juiced
  • 2 garlic cloves, minced
  • 1 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Recipe Summary

  • ⅓ cup plus 2 tablespoons extra-virgin olive oil
  • 1 yellow onion, quartered
  • 1 carrot, halved
  • 1 celery rib, halved
  • 12 ounces farro, 1 3/4 cups
  • 5 cups water
  • Kosher salt
  • 3 tablespoons red wine vinegar
  • Freshly ground pepper
  • ½ red onion, thinly sliced
  • 1 seedless cucumber, halved lengthwise and thinly sliced crosswise
  • 1 grape tomatoes, halved
  • ¼ cup chopped fresh basil

In a large saucepan, heat 2 tablespoons of the oil. Add the yellow onion, carrot and celery, cover and cook over moderately low heat until barely softened, about 5 minutes. Add the farro and stir to coat with oil. Add the water and bring to a boil. Cover and simmer over low heat until the farro is barely tender, about 10 minutes season with salt. Cover and simmer until the farro is al dente, about 10 minutes longer. Drain the farro and discard the onion, carrot and celery. Let cool completely.

In a large bowl, whisk the remaining 1/3 cup of olive oil with the vinegar and season with salt and pepper. Fold in the farro, red onion, cucumber, tomatoes and basil, season with salt and pepper and serve.


Is Farro healthy?

Let's start with: what is Farro? Farro, or Spelt, (Triticum dicoccum) is a wheat species very much used in Italian cuisine and very common throughout Europe, mostly used as flour.

The cultivation is very ancient and they found traces of it from 8000 years ago in the Near East and then in Europe sometime later, in Neolithic sites. It was introduced in the US only in the 1890s.

Farro is rich in fibers, proteins, B vitamins, iron, and magnesium (in total having more than 20% of the Daily Value). Due to its high nutritional values, it's considered a healthier alternative than white rice or other refined grains.

Farro is also a good source of antioxidants and polyphenols, which are thought to bring numerous health benefits long term.

Check this article if you want to know more about the health benefits of Farro.


Recipe Summary

  • 1/3 cup plus 2 tablespoons extra-virgin olive oil
  • 1 small yellow onion, quartered
  • 1 small carrot, halved
  • 1 celery rib, halved
  • 12 ounces farro (1 3/4 cups)
  • 5 cups water
  • Kosher salt
  • 3 tablespoons red wine vinegar
  • Freshly ground pepper
  • 1/2 small red onion, thinly sliced
  • 1 small seedless cucumber, halved lengthwise and thinly sliced crosswise
  • 1 pint grape tomatoes, halved
  • 1/4 cup chopped fresh basil

In a large saucepan, heat 2 tablespoons of the oil. Add the yellow onion, carrot and celery, cover and cook over moderately low heat until barely softened, about 5 minutes. Add the farro and stir to coat with oil. Add the water and bring to a boil. Cover and simmer over low heat until the farro is barely tender, about 10 minutes season with salt. Cover and simmer until the farro is al dente, about 10 minutes longer. Drain the farro and discard the onion, carrot and celery. Let cool completely.

In a large bowl, whisk the remaining 1/3 cup of olive oil with the vinegar and season with salt and pepper. Fold in the farro, red onion, cucumber, tomatoes and basil, season with salt and pepper and serve.


Creamy SpringTime Farro Salad

  • Author: Krista
  • Prep Time: 2 mins
  • Cook Time: 35 mins
  • Total Time: 37 mins
  • Yield: 8 - 10 1 x
  • Category: side dishes, salads, vegetarian, kid friendly

Ingredients

  • 1 cup Bob&rsquos Red Mill Farro
  • 3 cups water
  • 1 lb. asparagus, cut into 1 &rdquo sticks
  • 1 1/2 cups frozen sweet peas
  • 2 oz . goat cheese, crumbled
  • 1/4 cup sliced almonds
  • 1 garlic clove, minced
  • 1 tablespoon fresh thyme
  • 3 tablespoons white balsamic vinegar
  • 3 tablespoons olive oil
  • 1/8 teaspoon ground mustard
  • salt & pepper to taste

Instructions

  1. Add Farro and water to a large pot. Bring to a boil, then reduce heat and let simmer for 30 minutes. Drain out any excess liquid.
  2. Fill another medium size pot with water. Bring to a boil. Add asparagus and sweet peas to pot, cook vegetables for 3-4 minutes. Remove and immediate add to a large bowl filled with water and ice to blanch the vegetables and stop the cooking process. Drain out water. Set aside.
  3. For the dressing: in a small bowl add garlic clove, fresh thyme, white balsamic vinegar, olive oil, ground mustard, salt and pepper to taste. Whisk until combined.
  4. In a large serving bowl, add Farro, asparagus, peas, crumbled goat cheese, sliced almonds and dressing. Toss to combine everything and serve.

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 205
  • Sugar: 5 g
  • Sodium: 296 mg
  • Fat: 8 g
  • Carbohydrates: 26 g
  • Fiber: 6 g
  • Protein: 8 g
  • Cholesterol: 3 mg

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