Farro Salad With Chickpeas & Tomatoes

The family is visiting us here in Umbria and so we are busy getting healthy, delicious meals on the table every day that can be enjoyed by the entire family. Not wanting to spend my day in the kitchen, when It comes to lunches, I love creating healthy salads combining grains, beans and vegetables such as this one. I like my salads to have texture, color, and of course they must be full of flavor. This is an easy salad that can be prepared in under 30 minutes by using farro, canned chickpeas, tomatoes, onions, and fresh herbs. Farro is an easy grain to cook with as it doesn’t require presoaking, though if farro is unavailable you could substitute spelt or barley.

In Umbria, farro is a popular grain used in salads, soups, as a grain side dish, or even in place of rice in risotto dishes. It has a slightly nutty taste and if cooked properly should be just tender to the bite. 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.

• Farro is high in fiber, magnesium, and vitamins A,B,C, and E.
• Chickpeas are a fat free source of protein, are high in fiber & B vitamins.
• Tomatoes are a source of vitamin A, vitamin C, dietary fiber and a great source of lycopene, a powerful antioxidant.