5/31 Queen of the Farros
I have been curious about farro ever since we started selling it where I work. It looks a little bit like bird seed. Honestly, I wasn’t sure what kind of grain it actually was. It is in fact a type of wheat. It has been cultivated around the world for thousands of years.
According to 3FatChicks.com, ” Farro is a whole grain that is an excellent source for complex carbohydrates. Additionally, farro has twice the fiber and protein than modern wheat. Different than some other whole grains, a carbohydrate in farro called cyanogenic glucosides has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels. While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested.”
So, here I was at work with this crazy farro, definitely intrigued. I grabbed a bag, cooked it, then tossed it with roasted vegetables for the staff and I to taste. I added some balsamic vinegar, fresh basil and a dish was born. We all loved it so much that in the break-room I called myself the Queen of the Farros, which made everyone including me laugh.
Naturally, I brought some farro home to make a similar dish for Sandy. I simmered it in low sodium vegetable broth. Because it had such a wholesome and savory flavor, I thought it would pair beautifully with roasted or grilled eggplant, shrooms and peppers. It was a sultry eighty-eight degrees in Michigan yesterday so we chose to use the grill. I also feel that it is easier to gauge the done-ness of grilled veggies over roasting but I assure you…in the middle of winter we will be using our oven to create this dish. I let them cool, tossed them together with basil and balsamic and dinner was done.
This was a simple dish to make and enjoy for dinner, but will be even easier if the next time you stoke up your grill, you grill extra veggies and put them in the fridge. Then they will be ready for your farro when you are.
Roasted Vegetable Farro Salad
by: S. Duquet
Marinade Ingredients
4 Tbsp Tamari or low sodium soy sauce
1 tsp garlic powder
1/8 tsp black pepper
Veggie Ingredients
Chop all veggies into 1 inch square pieces
2 C eggplant with skin on
2 C red pepper
2 C portabello mushrooms
Rest of the Salad Ingredients
2 C cooked Farro (cooked in low sodium vegetable broth instead of water)
1/2 C tightly packed and finely chopped Basil
2 Tbsp Balsamic Vinegar (it doesn’t have to be expensive vinegar but it should be a balsamic that you can taste with a spoon and think it is delicious)
Make it happen
~Mix marinade ingredients in a bowl. Add chopped veggies and toss to coat.
~Grill the marinated veggies until they are al dente. Your eggplant should be fork tender and your peppers should remain crisp. Set aside and let cool.
~Cook farro in veg broth then set aside until cool.
~Toss cooled vegetables and farro with chopped basil and balsamic vinegar. Cover and chill for several hours or overnight. When ready to serve, taste a forkful and decide if it needs any additional balsamic.
This all-inclusive salad was full bodied with texture and animated with bright flavors. I have to tell you….I loved this dish. The grilled eggplant and mushrooms were unbelievable with the farro. As soon as my last bite was gone, I wanted to jump up and grill more to make it all again. It just all worked together and it was symphonic with the farro. I hope the next time you see farro you will grab a bag. Your veggies want you to.
Have a delicious weekend.
Tags: cooking with farro, ENgine 2 friendly recipe, farro recipe, grilled eggplant recipe, grilled vegetable farro salad, healthy grilling recipe, healthy summer recipe, low sodium recipe, oil free recipe, plant based diet, vegan entree salad, vegan side dish, vegan wannabe
