10. Farro with Pomegranate and Apple
Farro is an ancient whole grain that has a nutty flavor and pleasant chewy texture. One cup cooked contains 220 calories, 5 grams of fiber, 47 grams carbs, and 8 grams of protein. It’s also brimming with vitamins A and E, iron, and magnesium. Most grains are cooked the same way, combined with water or stock and cooked on the stovetop.
Skill level: Beginner
Start to finish: 50 minutes
Prep: 20 minutes
Cook: 30 minutes
1/2 cup farro
1/2 cup pomegranate seeds
1 cup peeled, seeded diced apple
2 cups tuscan kale, finely chopped
For the dressing:
1 clove garlic, minced
1 orange, zested
3 tablespoons fresh juice from the orange
1 tablespoon rice wine or white wine vinegar
3 tablespoons olive oil
2 teaspoons dijon mustard
Salt and pepper to taste
- Bring a medium saucepan of water to a boil. Add farro, reduce heat to medium and cook for 25-30 minutes, until tender. Drain farro through a mesh sieve and set aside to cool.
- Meanwhile, make the dressing. Combine the garlic, zest, orange juice, vinegar, oil, mustard, salt and pepper in a small bowl. Whisk to combine.
- In a large bowl, combine the pomegranate seeds, apple, kale, scallions, and farro. Toss to combine. Add 3 tablespoons of the dressing to the salad and toss. If the salad still seems a little dry, add an additional tablespoon of dressing at a time, tossing and tasting along the way. (Dressing yields ½ cup).
Nutrition information (per serving, using ¼ cup of the dressing)
Calories: 188; Total Fat: 6 grams; Saturated Fat: 1 gram; Protein: 6 grams: Carbohydrates: 30 grams; Fiber: 5 grams; Sugar: 7 grams; Cholesterol: 0 milligrams; Sodium: 193 milligrams
Recipe and photo by Lisa Lotts of Garlic and Zest.Back to top