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Farro and Kale Salad with White Beans and Walnuts

Farro and Kale Salad with White Beans and Walnuts

Serves: 4

Category: Salads, Dressings, Dips and Sauces
Tags: Diabetes Reversal

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Rated by: 13 members

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Farro is an ancient variety of wheat with a nutty taste and chewy texture. Combined with kale, white beans and a chia seed vinaigrette, it makes a unique and substantial salad.

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1 cup farro (see note)
3 1/4 cups low sodium or no-salt-added vegetable broth , divided
2 cups whole baby kale leaves or chopped kale
1/4 cup unsulfured dried blueberries or currants
1 cup cooked white beans
1/4 cup walnut pieces or lightly toasted pine nuts
1 teaspoon chia seeds
2 tablespoons balsamic vinegar
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
ground black pepper, to taste


Place farro in a pot with 3 cups of the vegetable broth, and bring to a boil. Reduce heat to a simmer, cover the pot and cook for 30 to 45 minutes, until grains are tender but not split and have absorbed all of the liquid (or cook according to package instructions). Remove from heat and transfer to a large bowl.

To the farro, add the kale, dried blueberries, white beans and walnuts. Stir to allow the warm farro to wilt the kale.

To make the dressing, whisk together the chia seeds, the remaining 1/4 cup of the vegetable broth, vinegar, lemon juice, mustard and pepper in a small bowl. Allow to stand for 15 minutes to thicken.

Toss farro salad with enough dressing to moisten it but not make it too wet.

Note: Look for whole-grain or semi-pearled farro, which are higher in nutrient density. Pearled farro cooks faster but the nutritious germ and bran have been removed. You can also use quinoa or freekeh.

Calories 306; Protein 9 g; Carbohydrates 57 g; Sugars 8 g; Total Fat 6.2 g; Saturated Fat 0.7 g; Cholesterol 0 mg; Sodium 183 mg; Fiber 9.9 g; Beta-Carotene 3102 ug; Vitamin C 47 mg; Calcium 113 mg; Iron 3.3 mg; Folate 51 ug; Magnesium 84 mg; Potassium 490 mg; Zinc 1.7 mg; Selenium 20.9 ug

Comments (5):



06/17/2014 11:42 PM

Rated this recipe:

This is delicious. My daughter who is not a fan of kale loved this recipe. I will definitely make it again. The blueberries add a great touch too.


01/24/2015 03:10 PM

Rated this recipe:

ohmygosh...this is SO GOOD. I loved the chewyness of the farro, and the blueberries and the dressing make it just sweet enough to be yummy! I will DEFINITELY be making this again!!! LOVE IT!


02/01/2015 11:30 AM

Rated this recipe:

Can you use wheat berries instead of farro ?


02/26/2015 02:33 AM

Rated this recipe: (no rating)

Cherrybomb180, Why don't you use the wheat berries and see how it comes out? You have probably done this already. I have all the ingredients, so may try this.


09/05/2016 05:56 PM

Rated this recipe:

I left the farro out of this recipe. I cooked my white beans in a presssure cooker with 2 less minutes than is normally needed to cook white beans. When the beans were done cooking (less 2 minutes), I drained the cooking water, added in chicken broth, and vegetable broth, kale, raisins, and fresh blueberries. I cooked the beans with these other ingredients for the last 2 minutes in my pressure cooker. The recipe turned out very good. The sauce is also very good.