Farro, Roasted Cauliflower, and Arugula Salad
Farro is an ancient wheat berry -Farro (aka emmer wheat) has recently gained notoriety as a gourmet ingredient because of the rich flavor, nutty texture and health benefits. It can be compared to whole grain brown rice with a bit more chewiness and density.
I love using farro as a substitute to brown rice or to add to a sprouted grain mix for crackers and bread. The grain is fibrous which makes it perfect for keeping our microbiome healthy and our digestive system on track and moving! Farro also is mineral rich and a good source of magnesium and iron while having up to 6 grams of protein per serving!
While farro is not a complete protein it is suited to combine with legumes for make provide all the essential amino acids required for our cell function and tissue building and repair.
This dish highlights tender, crunchy roasted cauliflower and also has sweet corn kernels for a pop of sweetness. I like to add seeds, nuts or hemp hearts to complete the textural experience!
Farro is a wheat berry and does contain gluten.
Ingredients
2 cups farro-6 cups water for cooking
I large cauliflower head
1 cob corn or package frozen corn
1 medium onion
2 garlic cloves
4 tbsp Extra Virgin Olive oil
2 tsp Indian spice mix-or make your own with 1/2 tsp each curry, turmeric, garam masala, and a tiny pinch of clove
1 tsp Salt
Pot with tight fitting lid for farro
Stainless steel or glass cookie sheet for roasted cauliflower
I like to make enough so we can eat it for lunch the next day. That is how I make most of my dishes, if I’m going to take time to prepare special meals (every day) then I want easy lunch with leftovers following the effort!
This dish is perfect fr a grab and go meal, to garnish a big bowl of salad greens or even to eat with chicken breast or steak the next day.
Micropower- You can sprinkle toasted sunflower seeds or hemp hearts to add protein and other essential nutrients like omega 3 fatty acids, yum!
Directions
Preheat oven to 400°
Rinse farro well to remove impurities. Put the pot of water on range and bring to boil, add a dash of salt (1/2 tsp) and add farro grain to water and place lid on pot, turning temperature down to simmer. Farro may take 15 or so minutes to cook through, it should be chewy but no graininess to stick to your teeth.
Cut whole cauliflower into 1/2 inch slices and rub with 2 tbsp olive oil and Indian spices, I usually do this on a large baking sheet and lay pieces out, evenly distributed. When oven is preheated place cookie sheet on top rack. Watch carefully as the cauliflower roasts quickly, between 6-12 minutes depending on temp of your oven. Turn florets over when lightly crisp, place in over for just a few more minutes, until golden on edges. Remove from oven.
Lightly sauté onion and crushed garlic cloves with remaining olive oil and salt until transparent and light golden edges. Add cooked farro and corn kernels. Combine and add any needed salt to taste.
Place finished grains in a big bowl and top with cauliflower and 1 handful arugula, toss and serve up warm.
Making Extra!
I make a big pot and keep the extra farro in the fridge for up to 4 days so I can easily sprinkle on salads and include in soups, garnish a burrito, and even lightly toast to eat with seeds, nuts and greens for a super healthy mid day “snack”.
This is a great way for me to add essential nutrients to a week of meals, eat what satiates my appetite and have easy to prepare meal additions in the fridge for my busy week.