Farro Salad With Fennel & Edamame

We eat a variety of healthy grains in our home, but one of our favorites is an ancient grain I discovered while we were living in Umbria called farro. I use farro in my soups, in place of rice in risotto, or in a variety of salads such as this one made with fennel, celery, and edamame. If I were in Umbria, I would use fresh fava beans in this salad, but unfortunately fava beans are very difficult to find here in Florida, so I substituted edamame instead. If you prefer, spring peas would also be a great substitution. When I think of spring salads, I think of bright green vegetables, so I kept the color palette bright and fresh using only green vegetables. I used a light lemon based dressing in my salad which works really well with the nutty flavored farro. Farro should be cooked just until it is tender to the bite, but it should still be fairly firm. Nothing worse than overcooked mushy farro in a salad! To cook your farro, simply bring a pot of salted water to a boil, then drop in your farro and cook until tender, or “al dente”. I often used pearled farro which cooks quicker than regular farro, taking just about 15 to 20 minutes to cook. If you cannot find farro, you could substitute pearl barley in its place.

 
Why Healthy

  • Farro is high in fiber, magnesium, and vitamins A,B,C, and E.
  • Olive oil is the chosen oil for the dressing which is a heart healthy mono-unsaturated oil with good antioxidant properties.
  • Edamame are a natural source of antioxidants and isoflavones, are low in fat and high in protein.
  • In addition to its unusual phytonutrients, fennel bulb is an excellent source of vitamin C.

 

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Farro Salad With Fennel & Edamame

A crunchy, high fiber salad that is vibrant in color and flavor.

Yield: Serves 6

Prep Time: 15 mins

Cook Time: 15 mins

Ingredients:

5 Cups Cooked Farro (See Note Above)
1 Medium Fennel Bulb, Cored & Diced
6 Green Onions, Chopped
2 Stalks Celery, Chopped
1 1/2 Cups Cooked Edamame, Fava Beans, Or Spring Peas
1 Cup Fresh Parsley Leaves, Coarsely Chopped
Salt & Pepper
1 Small Red Chili Pepper, Minced
Grated Zest From Two Lemons
Dressing:
Juice From Two Lemons
1/3 Cup Extra Virgin Olive Oil
Salt & Pepper

Directions:

Mix the salad ingredients together in a large bowl.
In a small bowl, whisk together the lemon juice, olive oil, salt & pepper.
Toss the salad ingredients with the dressing, taste and adjust as needed.
Let the salad sit for 30 minutes, toss once more, then serve.

 

2 Responses to “Mushroom Farro Soup”

  1. Melisa — November 17, 2012 @ 8:17 am

    Louise, I love the color of your soup! The last couple of days have put me in Fall mood, and I am loonikg forward to the bounty of the season.I always roast my pumpkin and squash for soup, but never tried roasting the onions. What a great idea, and a time-saver, too.I am spoiled from eating in season, fresh, natural apples in Serbia, and the big, perfect, glistening orbs do not appeal to me at all. Give something crispy, crunchy, juicy, a bit green, a bit red, and I am happy. Braeburn and Honeycrisp are my favorites.Great photos, as usual!

    [Reply]

  2. cooking food — January 3, 2014 @ 11:26 am

    This looks truly yummy! It’s just what I have been looking for. So I have decided to cook it myself at home.

    [Reply]

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