Farro and Kale Salad with White Beans and Walnuts
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.
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