In this week’s nutritional article, you read about the super grain farro. It is packed with protein and fiber (twice that of modern wheat), is an antioxidant, supports immune system health, heart health, muscle gain and helps to prevent certain types of cancer.
With summer officially here, this dish is not only incredibly healthy, it’s light, easy to make and pairs well with grilled meats, especially chicken and fish. It can also be made ahead of time and keeps well in the refrigerator. You can also double it if you’re taking it for a picnic.
In this recipe, I used my favorite summer vegetables and things that I usually have on hand. You can do the same, substitute whatever fresh vegetables you have available. Carrots, radishes, celery, kale, the sky is the limit!
- 1 cup whole grain farro
- 3 cups water
- 2 tsp. salt
- 2 tsp. fresh, chopped thyme (1 tsp. if using dried)
- ½ lb cherry or grape tomatoes, halved
- ½ sweet pepper, diced (red, yellow or orange, your choice)
- ¼ sweet onion, diced
- ½ cucumber, diced
- 1/8 cup balsamic vinegar
- ½ cup sliced black olives (or olive of your choice)
- Splash of extra virgin olive oil (make sure it’s cold pressed and check the harvesting date, warm climates it’s October, colder climates March, look for a future article on olive oils!)
- Plain, nonfat Greek yogurt for dipping (optional; if you tend to over dip, measure out 1/3 cup)
- Rinse the farro, and then place in medium pot with water and salt.
- Over high heat, bring to a boil then reduce heat to bring grains to a slow boil. Boil for 30 minutes then drain.
- Add remaining ingredients and mix. Taste and adjust seasons as needed.
- Serve along with yogurt (optional).
- This dish can stand alone or can be used as a side dish.
- Serving as a main dish: 1 cup
- Serving as a side: ½ cup
- Options: Sprinkle a little feta cheese over each serving; substitute basil or oregano for the thyme