Roasted Vegetable Farro Salad
This ancient whole grain, which dates back to ancient Rome, tastes like brown rice, but with a nuttier flavor and nice, chewy texture. Cook it like rice or quinoa, combined with water or broth, and it's ready in about 25 minutes. One cup of the cooked ancient grain has 220 calories, 2 grams of fat, 8 grams of protein, 47 grams carbs, and 5 grams of fiber. It also contains nice amounts of antioxidant vitamins A and E, iron, and magnesium.
- 3 cups dry farro or other whole grain
- 1 head cauliflower, cut into florets (about 3 cups)
- 1 head broccoli, cut into florets (about 3 cups)
- 2 onions, peeled and cut in wedges
- 2 tablespoons extra virgin olive oil
- 1/4 teaspoon sea salt (for vegetables)
- 1/4 teaspoon freshly ground black pepper
- 1 cup chopped hazelnuts
- 1 cup dried cranberries
- 3 tablespoons chopped fresh parsley
- Zest of 2 lemons
- Juice of 2 lemons (1/4 cup)
- 1/4 cup apple cider vinegar
- 1/2 teaspoon sea salt
- 1/2 cup extra-virgin olive oil
- Place farro in a large pot and cover with water by 2 inches. Bring to a boil and then reduce to a simmer. Cook for about 50 minutes or until farro is tender. Drain off excess water. Set aside farro to cool.
- Preheat oven to 450 degrees F.
- Toss cauliflower, broccoli and onion wedges in extra virgin olive oil and season with sea salt and pepper. Place in oven and roast until vegetables are caramelized, about 20/25 minutes. Remove from oven and let cool.
- To make the vinaigrette, zest and juice both lemons. Add lemon zest and juice to a glass measuring cup. Add additional apple cider vinegar to bring amount of juice and vinegar to 1/2 cup total. Season with sea salt. Add 1/2 cup of extra virgin olive oil and whisk to combine.
- To cooled farro add roasted vegetables, hazelnuts, cranberries, parsley and vinaigrette. Toss gently and serve cold or at room temperature. Farro salad will keep about 3 to 5 days in the refrigerator, covered.
- Recipe provided by Lisa Samuel, R.D.N., of Nourish RDs.
Per serving: 322 kcal cal., 16 g fat (2 g sat. fat), 137 mg sodium, 6 g fiber, 7 g sugar, 9 g pro.. Percent Daily Values are based on a 2,000 calorie diet