Why I like this…
This Mediterranean farro salad is light and fresh, a perfect and unexpected dish to bring to a summer BBQ. I like how the nutty texture of the farro and walnuts balances against the sweetness of the dates. When I was working on this, I thought of a spinach and date summer salad that I make, but wanted something heartier- in comes the farro. I also like how it is downright packed with healthy ingredients that are also anti-inflammatory.
Why it matters…
A surprise ingredient in this salad is the date. Dates are a literal superfood, and they are rich in bone-supporting nutrients like calcium, magnesium, vitamin K, and phosphorus. Dates are also rich in antioxidants and can help combat free radicals, which can damage cells and contribute to disease. A 2014 study also found that they have anti-tumor and anti-microbial effects and are also helpful in fighting inflammation. The nutty taste in the salad is derived from both the farro and the incorporation of walnuts, another superfood. Walnuts are also a superfood rich in vitamin E and polyunsaturated fatty acids that can help support healthy levels of LDL and triglycerides.
Mediterranean Farro Salad
6
servings15
minutes30
minutes326
kcalThis dish is SUPER easy to make and absolutely delicious. If you want a vegan/vegetarian option simply swap the chicken stock for vegetable stock.
Ingredients
1 Cup 1 Dry farro
2 Cups 2 Low Sodium Chicken Stock
1 1 Bay Leaf
1 Bulb 1 Shallot- Diced
1/4 Cup 1/4 Extra Virgin Olive Oil
3 Tbsp 3 Apple Cider Vinegar
1 Tbsp 1 Dijon Mustard
2 Tsp 2 Lemon juice
1 Tbsp 1 Lemon zest (about 1 lemon)
1 Cup 1 Spinach, chopped
1/2 Cup 1/2 Walnuts, chopped
1/4 Cup 1/4 Fresh basil
4 4 Medjool dates
Directions
- Take farro and rinse.
- Add rinsed farro, chicken stock or broth and bay leaf to a saucepan and bring to a boil. Once at a boil, reduce heat to low and cover with a lid.
- Simmer for 35 minute and remove from heat. Keep farro covered and let stand for 10 minutes for grain to fully absorb the liquid and becomes tender.
- While farro cooks, dice the shallot and the dates. Chop the spinach and basil; set aside.
- Bring a stainless steel frying pan to medium heat and put walnuts in. Cook for 1-2 moment and shake until the walnuts are toasted.
- Whisk the olive oil, apple cider vinegar, Dijon mustard and lemon juice together.
- Combine the cooled farro, shallots, dates, chopped spinach and basil and toasted walnuts. Pour olive oil dressing over top and sprinkle the lemon zest into the mixture. Toss until thoroughly coated and season with salt and pepper to taste.