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Cracked Farro and Broccoli Salad

Cracked Farro and Broccoli Salad

A crunchy, salty salad that proves (once again!) that it’s worth having a mandoline slicer.

Ingredients

  • 3 drained oil-packed anchovy fillets
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons white wine vinegar
  • 2 garlic cloves, peeled, divided
  • 6 tablespoons olive oil, divided
  • Freshly ground black pepper
  • ½ head of broccoli, stem peeled and trimmed, very thinly sliced lengthwise on a mandoline
  • ½ small red onion, very thinly sliced, rinsed, patted dry
  • 1 Persian cucumber, sliced ¼ inch thick
  • 2 Fresno chiles, thinly sliced
  • ¼ cup oil-packed sun-dried tomatoes, chopped
  • 5 radishes, thinly sliced
  • 2 ounces young Pecorino, shaved

Recipe Preparation

  • Pulse farro in a food processor until about half of the grains are cracked, about 1 minute. Cook farro in a medium pot of boiling salted water until al dente, 10–15 minutes. Drain and rinse under cold water. Spread out on a plate and chill.

  • Meanwhile, blend egg yolk, anchovies, lemon juice, vinegar, sugar, mustard, and 1 garlic clove in a blender to combine. With motor running, gradually stream in vegetable oil and 4 Tbsp. olive oil and blend until dressing is emulsified and creamy, then add oregano. Season dressing with salt and pepper.

  • Toss broccoli and remaining 2 Tbsp. olive oil in a large bowl. Finely grate remaining garlic clove; toss with broccoli. Let sit 15 minutes to let broccoli soften. Add onion, cucumber, chiles, sun-dried tomatoes, and cooled farro. Drizzle with ¼ cup dressing and toss to coat; season with salt and pepper and add more dressing, if desired. Add mint and toss again.

  • Serve salad topped with radishes and Pecorino.

  • Do Ahead: Dressing can be made 1 day ahead; cover and chill. Salad (without mint, radishes, and Pecorino) can be made 1 hour ahead; cover and chill.

Nutritional Content

Calories (kcal) 500 Fat (g) 41 Saturated Fat (g) 8 Cholesterol (mg) 60 Carbohydrates (g) 26 Dietary Fiber (g) 4 Total Sugars (g) 3 Protein (g) 10 Sodium (mg) 480Reviews Section

41 Farro Recipes for Salads, Soups, Grain Bowls, and More

Nothing against rice recipes or barley recipes, but farro recipes are where it's at. Farro is a pantry powerhouse that's nutty and chewy and satisfying. It's easy to cook and fun to eat, thanks to its pleasurable, poppable texture. It's just as good at room temperature as it is warm, and it takes well to prepping ahead. Here are 41 great ways to cook farro, including our favorite hearty grain bowls, easy salads, flavorful stir-fries, and more.


Bon Appetit versus Food and Wine Magazine

I saw this originally published in Bon Appetit and immediately bookmarked it. If you’ve been following me you know I like Bon Appetit.

I used to read Food and Wine primarily, but they changed their website and I lost all of my saved recipes. Unforgivable. That was after 5+ years of loyal reading.

Ever since then I haven’t been as avid about Food and Wine as I used to be.

To make sure that doesn’t happen again, I also started using Evernote to track my recipes and notes. What do you use to keep track of your recipes?

Thanks to Evernote, I was able to retrieve my favorite farro recipe a few weeks after I saved it.

Color, flavor, and texture make this salad almost a work of art. And who doesn’t like to eat art?


Farro, Gorgonzola and Walnut Salad

Serves 6 Ingredients 200g (1 cup) cracked or wholegrain farro (see note) 2 cloves garlic, sliced lengthwise 125ml (1/2 cup) olive oil 1/4 (250g) cauliflower, cut into small florets 1 green apple, cored, cut into small cubes 150g (1 1/2 cups) walnuts, roasted, roughly.


Grilled Halloumi Salad Ingredients

Before we get to the full recipe below, here are the ingredients you will need to make this grilled halloumi salad…

  • Halloumi: This semi-hard Cypriot cheese, made with goat’s and sheep’s milk (and sometimes cow’s milk), has the most deliciously mellow, salty and tangy flavor…and its high melting point makes it perfect for grilling! We typically just cook ours in a grill pan (or any sauté pan will do) with a drizzle of olive oil. But feel free to cook yours outdoors on an actual grill if you prefer.
  • Farro: I loved the nutty flavor and chewy texture of farro in this salad, which you can cook in either water or vegetable stock (for even richer flavor). Here is my full tutorial for how to cook farro, using either pearled, semi-pearled or whole farro. Or alternately, you are welcome to sub in quinoa, bulgur or orzo pasta instead of farro if you prefer.
  • Greens: I really love the peppery flavor of baby arugula in this salad, but baby spinach, spring greens, kale, or any other salad greens that you prefer would work well too.
  • Veggies: I went with a simple mix of thinly-sliced English cucumber and red onions in this salad. But feel free to add in any other favorite veggies that you love best. (See suggestions below.)
  • Fresh mint: I also highly recommend adding in a generous handful of fresh mint leaves, which add such a delicious burst of fresh flavor to this salad and pair beautifully with the lemony dressing.
  • Kalamata olives: We love the rich, briny, fruity flavor that Greek Kalamata olives add to this salad. But feel free to add in any other olives that you love best, or capers would work well here too.
  • Toasted pine nuts: I also highly recommend adding in some buttery toasted pine nuts (or pepitas are also a delicious option) for extra protein and crunch!
  • Everyday salad dressing: We kept things simple and just tossed this salad with our “everyday” dressing — so named because we make this simple lemony dressing on major repeat here in our house. ♡ It’s quick and easy to make with lemon juice (or red wine vinegar), olive oil, garlic, Dijon, salt and pepper. And I love how it livens up this salad, yet doesn’t overpower the other ingredients so that their flavors can really shine through.


Farro Salad With Spice Roasted Chickpeas and Cauliflower (Pareve)

Farro is a catch-all term that refers to emmer, spelt, and einkorn, three ancient species of wheat. Today it's often associated with Italian cuisine, but wild forms of farro likely first sprouted in the Fertile Crescent. Emmer and einkorn were staples in ancient Israel, and may be the wheat to which the Torah refers when it outlines the Seven Species of Israel.

Whatever variety you find, farro is a delicious whole grain with a satisfyingly chewy texture. You can use it in pilafs or cook it risotto-style, but I particularly like it as a base for salads. Here it's tossed with roasted cauliflower and spiced chickpeas and dressed simply in lemon and olive oil the interplay of textures and flavors is seriously crave-worthy.

Prep smart, and you'll have the dish ready in under 30 minutes—you can roast the chickpeas and cauliflower simultaneously, while the farro simmers. Offer it as a side dish with roasted meats. Or turn it into an entree salad, served over greens and topped with grilled fish.


I'm automatically jealous

Some days I get a little jealous of vegetarians. They’re conscientious objectors, which confers a certain measure of instant awesomeness. They can look a pig in the eye, which I bet would come in handy more often than you’d think. Unless they eat nothing but cheese, which is what I would do as a vegetarian, they probably have excellent HDL and LDL cholesterol levels. And if they’re like Umami Boy, maybe they’ve lost 40 pounds or so since they gave up eating meat.

It’s not that I’d want to be a full-grown adult with a weight in the double digits and what I can only assume would be a completely concave bust, but who doesn’t enjoy making a brazen claim of self-achievement from time to time? “I’ve lost 40 pounds!” I’m automatically jealous.


Hearty Detox Farro Salad


I do not believe in New Year’s resolutions because I feel that they set you up for failure. Every January, many folks create an unrealistic list of goals that they plan to follow for the rest of the year, and more often than not, they realize they are impossible to reach and end up quitting and feeling discouraged. Although we eat pretty healthy compared to many other folks, I do set out each year to improve our eating habits with a few small changes that I know I can pull off successfully. The past couple of months I’ve had some digestive issues that have plagued me so for 2018 I want to improve my gut health by including more fermented foods, decrease or eliminate all white sugar and flour from my diet, and to maintain a vegetarian lifestyle at least five days a week. I’ve already been working on these three goals the past few months, but I just want to step it up a bit now for 2018 and work even harder to achieve these goals. This recipe will be posted while I am away in Miami at a spa, and I created this salad to ease into the cleanse that we will be taking part in at the spa along with a variety of health based treatments.

One easy way to ensure we are enjoying a healthy lunch is to make a big grain and vegetable salad at the beginning of each week. By adding cooked grains and legumes to your salads, the nutritional value of the salad improves by adding extra fiber and protein and adds a heartiness that ensures you are feeling satisfied for hours afterward. Farro has become my favorite grain as it is very popular in Umbria where we spend six months every year, but you could use any grain that you prefer. I recently wanted to create a filling detoxifying salad, so I added some chopped cucumbers, celery, cherry tomatoes, pomegranate arils, and green onions to my cooked farro. I also folded in a combination of chopped fresh herbs which brought a bright vibrancy to this salad. This salad is so delicious and nourishing, and stores well for a day or two in the refrigerator. For my dressing, I made a vinaigrette that included detoxifying ingredients like apple cider vinegar, tahini, olive oil, and lemon.

Farro has a delicious nutty flavor and is high in fiber, magnesium, and vitamins A,B,C, and E. As a complex carbohydrate, farro is rich in the cyanogenic glucosides that stimulate the immune system, regulate blood sugar levels, and lower cholesterol. Though not a complete source of protein, like quinoa, farro contains more than other grains and also contains lignans that give it antioxidant properties. Whole grains take longer to digest, so they keep you feeling full longer and provide sustained energy. This salad meets all my requirements for a good salad as it is colorful, crunchy, satisfying, and full of flavor. If serving this salad for dinner, you could add a can of drained chickpeas to keep it vegan, or even prepare it topped with a piece of grilled chicken or fish. Lightly toasted chopped walnuts, pistachios, or almonds would also be a great addition to this salad.


Broccoli rubble farro salad

I’m sorry, I know I have a broccoli rubble problem. But you see, broccoli rubble in itself was a solution to another problem and perhaps we’ve created a monster, but it’s a delicious monster. We are going to keep it.

Let me rewind and explain. Problem: Two children (not the aforementioned monsters, or at least not yet today) who do eat different vegetables at different times but really only reliably both eat broccoli each time. Plus two parents who are growing bored with eating steamed (because they haven’t yet seen the light of crispy roasted broccoli, although they are wrong and we tell them this often) broccoli all the time. Solution: Give it a fine chop (rubble it, if you will) and sauté it in olive oil with a heap of garlic, as many red pepper flakes as we can get away with, lemon zest, salt, and black pepper and then finish it with fresh lemon juice and a fistful of grated pecorino romano (particularly excellent here for its pungent saltiness) for a mixture that’s zinging with enough flavor you’d eat it from a fork with nothing else.

But it’s so good, we prefer to stretch it into dinner as often as possible. We’ve finished it with these pangrattato crumbs and a crispy egg, or when at room temperature, a ball of burrata. (Which is becoming the new #putaneggonit, at least when we find it for a reasonable price.) We’ve tucked it between a piece of toast and slice of provolone for broccoli melts. We’ve put it on top of a slick of garlicky béchamel with torn mozzarella on top for broccoli pizzas. And now there’s this: a farro salad that’s as good warm as it is at room temperature, which means it can be ready for all the weekend picnics and potlucks to come, or for dinner any night of the week. Such as this one.

Previously

Broccoli Rubble Farro Salad

  • Servings: 2 robust servings or 4 more petite ones
  • Time: 45 minutes

I like broccolini for this because it gets and stays more green when you cook it, even when it’s hit with lemon juice. Regular broccoli works just fine, however, there’s just more risk of discoloration once you add lemon juice. When using regular broccoli, I like to peel the stems so that they cook as quickly as the florets.

I boil the broccoli here for ease — so you don’t have to turn on the oven and use the stove — but you can definitely approach the broccoli prep as we did here and then give it a chop.

This is the easiest way to make farro — boiling and draining — second only to a rice-cooker. If mine hadn’t been broken at the hands of a small, possibly well-intended child, I’d have used it.

Update 5/26: I’m terribly sorry. Did you make this recipe and find that your was much more green than mine? This is completely my fault. I made this with 1 to 1 1/4 pounds of broccoli, not 2 pounds originally written. I feel terrible about this it sounds from the comments that just about everyone still enjoyed but if you were among those who did not, I’m terribly sorry. I do have my share of typos, but rarely mistakes of this magnitude. It will not become a habit.

  • Salt
  • 1 cup semi-pearled farro
  • 1 pound broccolini or regular broccoli (previously: 2 pounds, see note)
  • 4 tablespoons olive oil
  • 2 cloves garlic, minced
  • Red pepper flakes, to taste
  • Finely grated zest, then juice, of 1 lemon (juice before zesting only if you enjoy being grumpy)
  • Freshly ground black pepper
  • 4 ounces pecorino romano, grated or ground in a food processor

Add farro back to same pot (I’m totally okay with some errant leftover broccoli flecks and vitamins here, if you’re not, use another pot of salted water) and cook, simmering, for 25 to 30 minutes, until tender. (Since there are so many varieties of farro, however, if your package suggests otherwise, it’s best to defer to its cooking suggestion.) Drain and tip into a large mixing bowl cool to lukewarm.

Pat drained broccoli dry on towels, trying to remove as much excess moisture as possible. Chop into small (roughly 1/2-inch) bits. In a large sauté pan, heat olive oil over medium-high heat until hot. Add garlic and pepper flakes, to taste, and cook for 1 minute, until garlic is faintly golden. Add chopped broccoli, lemon zest, and salt (I use a full teaspoon kosher salt here, but adjust the amount to your taste) and cook, stirring, for 3 to 4 more minutes, until broccoli is well-seasoned and slightly more tender.

Add broccoli and every bit of garlic and oil from the pan to the bowl of farro and stir to combine. Add lemon juice, black pepper and more salt to taste (but 1/2 teaspoon of each is what we used) and stir to combine. Stir in cheese.

Serve warm or at room temperature as-in, with an egg on top, burrata, and/or seasoned breadcrumbs.


Delicious Summer Salad Recipe Roundup

1. Superfood Black Bean & Quinoa Salad

I think this one has been around long enough now to call it a blog classic! One of the first recipes I posted on my blog back in 2011, it’s one of the most popular black bean quinoa salads on the internet. It’s packed with nutrition and flavor and is a staple in my kitchen. Get it here >

2. Curry Quinoa Salad

Curry quinoa salad always hits the spot. This is a healthier twist on Ina Garten’s (the Queen!) curry couscous salad. I changed up the ingredients to load it with nutrition, but the classic flavors remain. I love this one for lunch, and I particularly like taking it to a party for variety. Everyone loves it. Get it here >

3. Apple Cider Lentil Salad

Gah, just typing all of these out is making me hungry! This Apple Cider Lentil Salad looks almost too simple, but once you take a bite, you’ll get the hype. It came from a recipe my aunt made that used apple cider (not apple cider vinegar, but straight apple cider) to cook the lentils she was subbing in a dish that originally used farro. The results were terrific! The spicy arugula with the sweet lentils is fantastic. Give it a try, and you’ll know what I mean. Get it here >

4. Avocado Caprese Summer Salad

Another spin on a classic, this simple salad is incredible when tomatoes are in season. Instead of mozzarella, I use avocado to make this dish vegan (and delicious!) Plating this up is gorgeous and highlights big ripe, juicy summer tomatoes. If you don’t mind the cheese, go ahead and throw a few slices of mozzarella in, too. Get it here >

5. Herby Potato Salad

I love this no-mayo potato salad any day of the week! I like to leave the potato skins on some Yukon golds for extra fiber and flavor. The herbs are loaded with nutrients and bursting with flavor. This is great with grilled chicken and one of the slaws mentioned below for a summer BBQ-style meal. Get it here >

6. Energy-Boosting Black Bean & Sweet Potato Salad

I wrote this recipe last year when I wanted a delicious nutrient-packed lunch that would give me energy for the rest of the afternoon. I love keeping a big batch of this in the fridge for lunches and snacks throughout the week. If the sweet potatoes at your store are on the smaller side use two to stretch it out a little – you really can’t go wrong there. Get it here >

7. Mango, Avocado & Cucumber Summer Salad

This salad is all about fresh flavor and texture. The sweet & smooth mango with the creamy avocado and crisp cucumber is a fantastic combo. It’s also SUPER hydrating, so fill up on this one often, especially if you ever feel dehydrated. Get it here >

8. Broccoli Slaw (In 5 Minutes!)

A more recent discovery, I’m in love with broccoli slaw. It’s made from the stems of broccoli and mixed with carrots and a traditional coleslaw dressing. It stands up to any BBQ-style food and makes a great side to bring to any party. You can easily make it vegan by using Veganaise instead of regular mayo. Get it here >

For those traditionalists out there, I wrote up traditional coleslaw for another who wants the cabbage crunch with their meal. It’s just like the broccoli slaw above, only a different base. If you need a double batch for a party, mix a bag of broccoli slaw with traditional cabbage slaw and double the dressing. It would be a hit! Get it here >

9. Thai Peanut Superfood Slaw

Thai Peanut Superfood Slaw is so over-the-top good, that one the readers in our community commented, “Oh my. I just made [Thai Peanut Superfood Slaw] and it would have to honestly be the tastiest salad I have had. The dressing is unbelievable—I have to now make a second bowl as I have managed to demolish the first one!” Yes, it’s that good. The creamy peanut dressing packs a punch with fresh garlic and ginger and the crisp cabbage and veggies that make this slaw one of those dishes that you can’t stop eating. Get it here >

10. Spinach, Quinoa & Apple Summer Party Salad

This is another simple idea to use up any greens you have leftover or make if you need to feed a crowd. Greens, quinoa, apple, and balsamic pair wonderfully to make this delicious yet straightforward salad. Get it here >


Watch the video: Roasted Sweet Potato and Farro Salad - Eat Clean with Shira Bocar (December 2021).