I have been hearing a lot lately about farro. Since it is considered an “ancient grain” one would think that this “ancient dietitian” would have cooked with it before. But I had not…so now I can say that I have…and if you have not yet had a Farro Out Experience, I think it is time you did.
Farro is quite a nutritious whole grain. Since it is high in protein and fiber, it might keep you feeling full longer and lessen blood sugar spikes after eating it. The texture is a bit chewy, and the flavor could be considered nutty and maybe a tad sweet.
Like many whole grains, farro takes a while to cook, slow and low heat until the grain becomes tender. It is totally worth the wait, but if in a rush, any quick cooking whole grain would work with this recipe including quinoa and couscous.
This salad is now one of my favs…the combination of crunchy green beans and fennel, juicy tomatoes and tuna, briny olives and chewy farro really makes for a great meal!
Have you tried farro?
Farro, Green Bean, and Fennel Salad with Tuna
(recipe adapted from June issue of Cooking Light Magazine)
½ cup uncooked whole grain farro
¾ tsp. salt, divided
2 cups cut green beans, cut in 2 inch pieces
3 Tbsp. olive oil
2 Tbsp. white wine vinegar
1 Tbsp. fresh lemon juice
1 tsp. Dijon mustard
1 garlic clove, minced
¼ tsp. fresh black pepper
1 cup tomatoes, chopped
1 cup thinly sliced fennel bulb
¼ cup fresh parsley, chopped
¼ black olives, coarsely chopped
5 green onions, thinly sliced
2 cans tuna, drained
1. Combine farro, ½ tsp. salt and 4 cups water in a medium saucepan; bring to a boil; cover and simmer for about 45-60 minutes until farro is tender. Drain, cool.
2. In another saucepan, steam green beans for 3-4 minutes. Drain, rinse with cold water, drain.
3. Combine oil, vinegar, lemon juice, mustard, garlic, salt and pepper. Add farro, green beans, tomato, fennel, parsley, olives, green onions, and tuna. Toss gently to combine.