Roasted Tomato, Farro and Kale Salad

Farro, also called emmer, is a lesser known ancient grain. Over the past few years it has really started to explode in restaurants. Not only because of it’s taste, but also due to it’s overall nutrition content. For those reasons I wished to incorporate it into this delicious Roasted Tomato, Farro and Kale Salad.

If you haven’t tried Farro yet, it has a nutty texture that is somewhat similar to rice. In addition, it’s a nutrient dense whole grain with about 7g of protein, 5g of fiber, and only 1g of fat per 1/4 cup uncooked.

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For purchase, look in specialty food stores, bulk food stores, as well as in some large grocery stores. It is usually found in the bulk section, or occasionally in sealed packages by the grains or dried bean/lentil section.

Based on its flavor and nutrition content, it is definitely a grain that is worth eating.

Roasted Tomato, Farro and Kale Salad

Well known kale is also a nutritious power house. In fact it is a good source of vitamin B6, fiber, calcium and many more nutrients. Raw kale has a crunchy texture and is delicious when eaten uncooked.

In this Roasted Tomato, Farro and Kale Salad, the chewiness of the farro complements the crunchiness of the kale. In addition, the added sweetness of the honey and tartness of the balsamic vinegar combine to make a taste that you cannot resist.

For a complete meal pairing, serve this salad with this Honey Grilled Salmon recipe along with some steamed vegetables for a complete balanced meal.

Roasted Tomato, Farro and Kale Salad

To make the Roasted Tomato, Farro and Kale Salad, firstly Preheat an oven to 375°F.

Then in a small bowl gently mix and combine honey, olive oil, garlic, and tomatoes.

Place a piece of aluminum foil on a jelly-roll pan. Place the tomato mixture on top of the aluminum foil, and drizzle any remaining honey mixture on top. Cook in the oven for 17-20 minutes, or until tomatoes look wilted but not brown.

When done remove from oven and let tomatoes cool.

Meanwhile, place the farro in a medium saucepan and cover with water to about 2 inches above. Then place on a stove and heat on high until boiling, cover and reduce heat to simmer for about 15 minutes until nicely chewy. Be careful not to overcook. Then drain and rinse farro in cold water twice.

In a large bowl, combine the farro, balsamic vinegar, tomato mixture, kale, and thyme. Mix well and top with feta cheese and walnuts.

Either serve immediately or place in fridge for the flavors to marinate, and serve when ready. Makes about 3 servings.

Roasted Tomato, Farro and Kale Salad

Roasted Tomato, Farro and Kale Salad
Rate this recipe
Average: 4.5/5
5 ratings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 3

Serving Size: 1 cup

Roasted Tomato, Farro and Kale Salad

Ingredients

  • 1 cup farro, uncooked
  • 2 tsp olive oil
  • 2 tsp honey
  • 3 garlic cloves, crushed
  • 2 cups grape tomatoes
  • 1 tbsp balsamic vinegar
  • 2 cup kale, cut into bite sizes peices
  • 2 tsp fresh thyme (or 1 tsp dried)
  • 2 tbsp chopped walnuts
  • 0.5 cup feta cheese, reduced fat (17% MF or less)

Instructions

  1. Preheat oven to 375°F.
  2. In a small bowl gently mix and combine honey, olive oil, garlic, and tomatoes. Place a piece of aluminum foil on a jelly-roll pan. Place the tomato mixture on top of the aluminum foil, and drizzle any remaining honey mixture on top. Place in the preheated oven for 17-20 minutes, or until tomatoes are wilted but not brown. When done remove from oven and let cool.
  3. Meanwhile, place farro in a medium saucepan and cover with water to about 2 inches above. Place on stove and heat on high until boiling, then cover and reduce heat to simmer for about 15 minutes until nicely chewy. Be careful not to overcook. When done drain and rinse farro in cold water, drain again.
  4. In a large bowl, combine farro, balsamic vinegar, tomato mixture, kale, and thyme. Mix well. Top with feta cheese and walnuts. Either serve immediately or place in fridge for the flavors to marinate, and serve when ready. Makes about 3 servings.

Notes

360 calories, 10g fat, 15g protein, 56g carbohydrate, 9g fiber.

http://www.euphorianutrition.ca/roasted-tomato-farro-and-kale-salad/

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