Farro Salad Primavera - 25g Carbs, 4g Fiber
From: www.aicr.org - American Institute for Cancer Research
Fix Up Some Farro: If you're looking to mix up something different look
no further than this pasta salad, featuring farro, that's anything but
ordinary. Farro, also called emmer, is an ancient strain of wheat from
the Middle East that is widely used in Italy and is now gaining popularity
throughout the world. It's slightly higher in fiber and protein than
barley and brown rice, but it can be a more expensive so feel free to
substitute another whole grain like bulgur. Research has shown that
whole grains, added to a diet high in a variety of vegetables and
fruits, may help protect against colorectal cancer. This salad combines
all of those elements into one healthful starter.
Note: If desired, you can assemble salad up to 1 hour before serving,
then add dressing at the last minute.
Servings: 4
3/4 cup farro
3 cups cold water
12 small sugar-snap peas OR zucchini chunks
5 fresh asparagus spears, cut in 1-inch pieces OR use green beans
2 large white mushrooms, stemmed
1 lemon
1/2 tsp salt
Ground black pepper
1 Tbsp extra virgin olive oil
10 grape tomatoes, halved length-wise
2 Tbsp finely chopped shallots
In medium saucepan, combine farro with water. Bring to boil, reduce
heat to simmer, cover, and cook until farro is slightly al dente,
about 30 minutes. Drain in colander, then rinse farro under cool
water and drain well. Place cooked farro in mixing bowl.
Steam peas and asparagus for 3 minutes. Immediately plunge them into
a bowl of ice water to stop the cooking and keep them crisp-tender.
Drain well and add to farro. Add tomatoes and shallots to farro.
To cube mushrooms, cut one vertically into 6 slices. Holding it
together, rotate mushroom 90 degrees and make 5 cuts. Lay resulting
matchsticks on their sides and cut crosswise, making cubes. Repeat
to cut second mushroom. Add mushrooms to salad. Grate zest from half
the lemon and add to salad.
For dressing, squeeze one tablespoon juice from lemon into small bowl.
Mix in salt until it dissolves. Add 4-5 grinds pepper. Whisk in oil.
Pour dressing over salad and toss with fork to combine. Serve immediately.
Servings: 4
Nutrition per Serving:
170 Calories, 6g Total Fat, 0.5g Saturated Fat, 6g Protein,
25g Carbs, 4g Dietary Fiber, 300mg Sodium
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