Farro salad with cherub tomatoes, pistachios and pomegranate

October 16th, 2017

Farro is an ancient grain that is high in fiber, protein and B vitamins. The tomatoes, pomegranate seeds, mint, red pepper and garlic bring abundant antioxidants and phytonutrients. This recipe makes enough for an extended family gathering as it makes 12-14 half-cup servings.pomegranate

Salad Ingredients:

  • 4 cups water
  • 1 ½ cups farro
  • 1 tablespoon vegetable oil
  • 1 pound cherub tomatoes, halved
  • ½ red onion, chopped
  • ¼ cup parsley, finely chopped
  • 2 tablespoons mint, thinly sliced
  • ¼ cup pomegranate seeds
  • ½ cup pistachios, toasted
  • 1/3 cup red pepper, diced and roasted
  • ¼ pound feta cheese, crumbled

Vinaigrette Ingredients:

  • 1 garlic clove, minced
  • 2 tablespoons red wine vinegar
  • Salt and pepper, to taste
  • ¼ cup extra virgin olive oil

Farro salad with cherub tomatoes, pistachios and pomegranateInstructions:

Combine water and farro in medium saucepan. Add 2 teaspoons salt. Bring to a boil over high heat. Reduce heat to medium-low, cover and simmer until farro is tender. Drain excess liquid.

Heat vegetable oil in a skillet. Add farro in an even layer and cook over high heat, stirring once, until toasted, about 5 minutes. Transfer to a large bowl to cool. Refrigerate until chilled, about 30 minutes.

Add tomatoes, onion, herbs, pomegranate seeds, pistachios and red peppers. Toss to combine.

For the vinaigrette, in a small bowl, whisk together garlic, vinegar, salt, pepper and olive oil. Add to salad and toss to coat.

Fold in feta cheese, being careful not to over mix the salad.

This salad can be refrigerated overnight. Bring to room temperature before serving. 

Vegan option: Leave out the feta cheese and substitute Instant Raw Vegan Feta Cheese. Make the Instant Vegan Feta Cheese the day before making this salad.

Nutrition Information per serving:

Calories: 181, Fat: 7g, Saturated Fat: 1.6g, Sodium: 97mg, Protein: 5g, Carbohydrates: 19g, Fiber: 3g

Source: naturesweet.com

About the author

UCHealth is an innovative, nonprofit health system that delivers the highest quality medical care with an excellent patient experience. With 24,000 employees, UCHealth includes 12 acute-care full-service hospitals and hundreds of physicians across Colorado, southern Wyoming and western Nebraska. With University of Colorado Hospital on the Anschutz Medical Campus as its academic anchor and the only adult academic medical center in the region, UCHealth pushes the boundaries of medicine, providing advanced treatments and clinical trials and improving health through innovation.