Friday, January 23, 2015

Farro and Kale Salad with Fresh Mango Vinaigrette

One of the top food trends for 2015 are ancient grains. I'm pretty pumped to see these grains getting some recognition since they are so nutrient dense. While there are several types to choose from, one of my favorites is farro. The chewy texture is very satisfying and works well as a replacement for rice. With 7 grams of fiber and 7 grams of protein per serving, farro will help keep you full longer. 

This salad has a wide variety of flavors - fresh mango, lime zest, cilantro, toasty almonds, salty feta cheese and nutty farro. YUM. Eat this dish all by itself or serve as a side dish with fish, chicken or pork. 




1. Rinse farro and place in a large saucepan. Cover with water and bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain off any excess liquid.


2. Combine the vinaigrette ingredients in a blender. Pour into a large mixing bowl.



3. Add the chopped kale and toss gently for 1 minute to help break it down slightly.

4. Add the cooked farro, toasted almonds, feta and raisins to the kale and toss to combine. Adjust seasonings as needed and serve (or keep cold until ready to serve).




Farro and Kale Salad with Fresh Mango Vinaigrette
Serves 8

All you need:
2 cups uncooked farro
6 cups water

Vinaigrette
1 fresh mango, peeled, pitted and diced
1 small shallot, peeled and diced
1 teaspoon Dijon mustard
1/4 bunch fresh cilantro
Juice and zest of 2 limes
2 teaspoons honey
1/4 cup olive oil
Salt and pepper, to taste

1 small bunch kale, stemmed and finely chopped
1/2 cup slivered almonds, toasted
1/2 cup feta cheese
1/4 cup golden raisins

All you do:
1. Rinse farro and place in a large saucepan. Cover with water and bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain off any excess liquid.
2. Combine the vinaigrette ingredients in a blender. Pour into a large mixing bowl.
3. Add the chopped kale and toss gently for 1 minute to help break it down slightly.
4. Add the cooked farro, toasted almonds, feta and raisins to the kale and toss to combine. Adjust seasonings as needed and serve (or keep cold until ready to serve).

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