Healthy Christmas salad
What is farro?
Farro is a type of hulled, ancient wheat similar to spelt and freekah. It dates back to ancient Egypt, and today is a popular whole grain in Italian cuisine. It’s harvested while it’s young, giving it a nutty flavour and dense texture. You should be able to find it at your local health food store.
Health benefits of farro
- Farro has a high amount of protein compared to rice
- It’s a great source of fibre, iron, protein and magnesium. One serving provides about 200 calories, 7 grams of protein and 7 grams of fibre
- Being a whole grain, it takes the body longer to digest farro than refined grains like bread and white rice. This gives you more sustained energy rather than the sharp rise and then dip in energy that you get with refined grains
- 1 cup roasted farro
- 2½ cups filtered water
- 1 teaspoon salt
- 1 tablespoon extra virgin olive oil + ¼ cup extra virgin olive oil for dressing
- ¼ cup currants
- ¼ cup apple cider vinegar
- ½ cup pine nuts, lightly toasted
- 120g mixed green leaves
- 4 white nectarines, halved, destoned and cut into wedges
- 1 cup fresh cherries, halved, pitted and cut in half
- Salt and pepper to taste
- Place farro into a small pot, along with water, salt and extra virgin olive oil, stir. Bring to the boil on high heat, then reduce to a low heat to simmer. Pop the saucepan lid on.
- Cook for 45 minutes or until the farro is tender and the water is absorbed. Run farro under cold water and set aside in a sieve to drain.
- In another small pot add the currants and the apple cider vinegar to make the dressing. Bring to the boil on a high heat, and cook for 1 minute, then remove from the heat.
- Stir in extra virgin olive oil, and salt and pepper to taste. Set dressing aside to cool.
- Place pine nuts in a pan, and toast over a low heat for 3 minutes. Set aside to cool.
- Place cooled farro, mixed greens, nectarine wedges, cherry halves and pine nuts into a serving bowl, and toss to combine.
- Drizzle with the dressing and serve up with your Christmas lunch!