in.gredients

Daily Recipe: Farro & White Bean Salad

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The sun is back! That is cause for celebration. We have our flat leaf parsley on sale this week, and wanted to feature it in a fresh and nutritious salad. This salad is great because you can make a big batch of it and then eat it all week(end) long.

This dish also calls for farro, a grain that has been used in Italian cooking for more than 2,000 years. It’s on the rise in mainstream cooking, and adds a hearty nuttiness to any dish. Farro has approximately 8 grams of fiber in one cup, which is four times as much as white rice. It’s also a complex carbohydrate, so it will break down slowly and keep your energy levels stable.

By adding farro, the salad will fill you up and keep you satisfied for hours. The combination of lemon, parsley and green onions creates great flavors and you’ll return to this salad recipe again and again.

Happy eating!

Farro & White Bean Salad

From: Serious Eats

  • 1 cup farro
  • 2 Tbsp olive oil
  • 1 green onion, chopped
  • 1 clove garlic, minced
  • 1/4 cup chopped parsley
  • 15 oz white beans, cooked and drained
  • Juice of 1/2 fresh lemon
  • Salt and pepper

Start with the beans. If you don’t have time to soak them overnight, you can quick soak them, where you bring the beans and 3-4 times their volume of water to a boil for a full minute, then cover and remove from heat for at least an hour. Drain the beans after you’ve soaked them. In a heavy pot, cover the beans with a few inches of fresh water and bring to a boil. Reduce the heat to a simmer, partially to fully covered until the beans have begun to soften, about 30-60 minutes and then add 1 1/2 tsp of salt per cup of beans. Continue cooking until fully tender and then let cool in the bean broth.

While the beans are cooking, cover farro with cold water in a medium pot. Season with salt and bring to a boil over high heat. Reduce heat to a simmer and cook until tender, about 30 minutes. Drain and return to its pot. In the meantime, heat the olive oil over medium heat in a large skillet until shimmering. Add the green onion and cook, stirring occasionally, until beginning to soften, about 10 minutes. Add the garlic and continue cooking until the green onions are completely tender.

Stir in beans, parsley and lemon, then transfer the entire mixture to the pot with the farro. Stir well to combine, season to taste with salt and pepper, and serve warm.

Written by cscdavis

April 4, 2013 at 5:28 pm

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