Farro is an ancient wheat grain that can be found in specialty foods stores, natural foods stores, and Italian markets. It’s sold whole (which is the most nutritious), semi-pearled, or pearled, all of which can be used in place of barley and other grains in salads. In Italy, where most farro is grown, the grain is often added to soups. It can be substituted for rice in risotto as well.
Farro has a hearty texture and nutty taste, making it the perfect base for this spring salad. Pearled farro is used because it can be prepared quickly. Since it’s hulled, the cook time is reduced to 15 to 20 minutes. If you prefer to use whole grain farro, plan on cooking it for about 45-60 minutes.
COMBINE water, farro and bouillon in medium saucepan; bring to a boil. Reduce heat to medium-low. Cover; cook for 15 to 20 minutes or just until farro is tender (it will not absorb all the water). Drain and set aside to cool.
WHISK together oil, lemon juice, lemon peel, vinegar and pepper in large bowl. Add farro; toss to coat. Add peas, cucumber, micro greens, green onions and dill; toss gently to coat. Taste and season salad with sea salt, if needed; fold in avocado. Serve at room temperature or chilled.
*Set aside a bowl of ice water and slotted spoon. Bring a pan of water to boil over high heat. Add a teaspoon of salt and the peas and boil just until bright green (about 30 seconds to 1 minute). Quickly remove the peas with the slotted spoon and plunge them into the ice water.
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Serving Size: 1 Serving (193g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 105 | ||
Calories from Fat: 70 (67%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.8g | 10 % | |
Saturated Fat 1.1g | 5 % | |
Monounsaturated Fat 5.4g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 0mg | 0 % | |
Sodium 7.9mg | 0 % | |
Potassium 195.2mg | 5 % | |
Total Carbohydrate 7.2g | 2 % | |
Dietary Fiber 1.5g | 6 % | |
Sugars, other 5.7g | ||
Protein 2.5g | 4 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 105
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