Farro and Walnut Salad + Weekly Menu

It’s only natural that I would love (the?) most expensive grain to grace this earth: farro. Don’t shy away just yet, though…sub in wheat berries or barley, if you wish.

I have made a Greek Farro Salad in the past, and this recipe differs just slightly. I decided to roast the grape tomatoes, and this recipe also calls for beans. I’m all for protein-packed, vegetarian meals and sides, so I loved that touch. Chickpeas or cannelini beans will work just fine – I used cannelini simply because they’re a bit creamier in texture.

While the fresh vegetables add a crunch, and the roasted tomatoes intense flavor and heartiness, the farro remains chewy and earthy. The finishing touch of feta provides the salt that marries each of the flavors and textures together.

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Farro and Walnut Salad adapted from Self magazine via Epicurious, and The Way the Cookie Crumbles

1 cup farro, dry (or wheat berries, barley, etc)
salt, to taste
1 clove garlic, unpeeled
1/4 cup walnuts
1 lemon, juiced
1/2 small red onion, very thinly sliced
1 pint grape tomatoes
1 small cucumber, quartered and thinly sliced
1 (15-ounce) can chickpeas or cannelini beans, rinsed and drained
2/3 cup feta, crumbled
3 Tbsp extra-virgin olive oil
1/4 cup chopped fresh parsley

Directions:

Preheat oven to 425 F.

Line a baking sheet with tin foil and spray with non-stick spray. Arrange grape tomatoes in a single layer and roast for 35-45 minutes or until desired doneness. Set aside to cool.

Meanwhile, bring 2 quarts of water to a roiling boil with salt to flavor water; add the farro. Cook for 20 minutes, until the farro is tender but slightly chewy. Drain.

Squeeze the juice of the lemon into a large bowl; add the onions and a pinch of salt. Set aside.

Heat a small not-nonstick pan over medium heat. Add the garlic and toast it, turning once, until browned, about 2 minutes. Remove the garlic from the pan. Add the pine nuts to the pan and cook, stirring constantly, until fragrant and slightly browned, 3-4 minutes. Remove from the pan. When the garlic is cool enough to handle, peel and mince it.

Stir the drained farro into the onion vinegar mixture, then add the remaining ingredients. Let the salad stand at room temperature for at least 10 minutes before serving. Yield: 12 servings (1/2 cup each).

Nutrition Information (per serving): 166 calories; 6.8 g. fat; 4 mg. cholesterol; 158 mg. sodium; 21 g. carbohydrate; 3.4 g. fiber; 6.5 g. protein

Result: Refreshing and satisfying, offering huge nutritional perks such as lean, vegetarian protein and lots of fiber, vitamins, and minerals. The use of whole grain (I used 1/2 farro and 1/2 wheat berries) is highlighted by fresh produce and rich, salty feta along with creamy, smooth beans. This salad is quick to make and is great as leftovers several more days. Next time, I may add in some kalamata olives to finish off that Greek flare! Enjoy!

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My weekly menu is done a day early – lovin’ it 🙂

Weekly Menu: August 13th-18th

Question: What are you looking forward to this weekend?

Enjoy it!

Share With Your Friends!

10 Comments

  1. August 13, 2011 / 9:57 am

    I have never had farro before. I think I need to try it.

    Im looking forward to just relaxing. We were out of town last weekend so I didn’t get to relax at all.

  2. August 13, 2011 / 11:42 am

    That salad looks incredible!!

    Thanks for linking to my turkey burgers 🙂 Hope you like them as much as we do 🙂

  3. August 13, 2011 / 2:18 pm

    Great looking recipe Nicole! Your weekly menu looks great. What time should I come over!? 🙂 Have a wonderful weekend!!!! Enjoy your visit with Mr. P’s folks!

    • Nicole
      Author
      August 15, 2011 / 9:38 am

      Anytime 🙂

  4. August 13, 2011 / 4:47 pm

    I still haven’t tried farro yet and totally need too – it sounds like a perfect summer meal!

  5. August 13, 2011 / 8:09 pm

    I’ve still never tried farro! I need to give it a whirl. I love the Mediterranean ingredients in this! It’s sure to be a hit!

  6. August 14, 2011 / 7:37 am

    Sounds delicious! I should make this with all of my extra wheat berry. It sounds similar to my wheat berry salad, actually, but much better with the beans and feta!

    Beet hummus? I saw that link on Facebook and I’m going to have to check it out. I can’t eat beets, but I Want to see what it looks like. Sounds fantastic (maybe with some feta?!).

    Looking forward to going back to work this today…..NOT! This weekend we have a wedding to attend, which should be fun.

  7. August 15, 2011 / 3:24 pm

    Ooh, roasting the tomatoes is an excellent idea! I was just thinking yesterday that I should roast up a batch of grape tomatoes.

  8. August 17, 2011 / 9:16 am

    I do love a good grain salad. I have yet to find whole farro anywhere though. I always have wheat kernels on hand for baking bread and I bet I could sprout them and make this salad from sprouted wheatberries.

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