FARGO — Tony and I hosted some dear friends for dinner recently and I had two goals in mind when planning our menu:
- Produce a meal that would honor our new year’s commitment to a healthier diet, and
- Produce a meal delicious enough to leave our guests (and us) wanting more.
I chose our Savory Salmon Cakes as the main dish, which I served with two hearty salads as the side dishes. The salmon cakes are always a winner, but the standout surprise was this Farro Salad with Asparagus, Spinach and Roasted Red Peppers.
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Farro is an ancient grain of the wheat family, and it is an excellent source of nutrition. Farro is high in protein and fiber, which helps to promote a feeling of fullness without the extra calories and carbohydrates that come from starchier foods like pasta and potatoes. It is a common ingredient in Italian and Mediterranean cuisine and is generally available in our local grocery stores. If you cannot find farro locally, you can order it online or use barley instead (another favorite grain of ours).
I have included directions for cooking the farro in this recipe, but this can vary by brand, so I recommend checking the instructions on the package before you begin to get a sense of the timing required. I use Bob’s Red Mill farro and it typically takes about 30 minutes to cook. Whenever I cook with any grains, I always add a touch of salt and a bay leaf, and I replace half of the water in the recipe with chicken or vegetable stock to ensure maximum flavor.
For this recipe, bring the liquids to a boil and prepare the red wine vinaigrette as you wait. The dressing is a simple blend of extra virgin olive oil, red wine vinegar, Dijon mustard, garlic powder, crushed red pepper and seasoning. Once prepared, you can use it immediately or refrigerate it for up to one week.
Once the liquid is boiling, use it to blanch the asparagus for two minutes before cooking the farro. Once the asparagus is bright green and slightly tender, use a slotted spoon or strainer to remove it from the boiling liquid and immediately run it under cold water to stop the cooking process.
Next, add the farro and let it cook until the grains are softened but still have a slight crunch. You can use this time to chop the roasted red peppers, fresh spinach and scallions that will be added to the salad. Feel free to get creative by adding other Mediterranean ingredients as desired, like white beans, kalamata olives, raw or roasted tomatoes and mozzarella or feta cheese. You can also add salmon, tuna or chicken to turn it into an entrée.
This Farro Salad with Asparagus, Spinach and Roasted Red Peppers is full of colorful nutrition and flavor, and I hope it is a winner at your dinner table, too.
Farro Salad with Asparagus, Spinach and Roasted Red Peppers
Servings: 6 to 8
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For the Farro:
- 1 cup farro (may also use other grains like barley and quinoa)
- 2 cups chicken or vegetable broth
- 2 cups water (may use all water instead of broth if preferred)
- 1 bay leaf
- ½ teaspoon kosher salt
For the Red Wine Vinaigrette:
- 1/3 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- Pinch of crushed red pepper flakes
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
For the Salad:
- Cooked farro, cooled
- 8 asparagus stalks, cut into 1-inch pieces and blanched
- 1 cup roasted red peppers, chopped into half-inch pieces
- 2 cups fresh spinach, chopped
- 3 scallions, both green and white parts, finely chopped
- Red wine vinaigrette
- Salt and pepper, to taste
Directions: Place the chicken broth and water in a large pot and bring to a boil over high heat. Place the farro in a strainer and rinse under cold water; set aside to drain.
Prepare the vinaigrette as the liquid comes to a boil. Place all the vinaigrette ingredients in a small bowl and whisk vigorously until well combined and fully emulsified. Taste and adjust flavors as desired. Use immediately or refrigerate in an airtight container for up to one week.
Once the liquid is boiling, add the asparagus pieces and blanch them for 2 minutes, until just tender and bright green. Use a slotted spoon or strainer to remove the asparagus and rinse immediately under cold water.
To the pot of boiling liquid, add the farro, bay leaf and kosher salt and return to a boil. Reduce heat to medium and continue cooking for 25 to 30 minutes, stirring occasionally, until the grains soften but still have a slight crunch.
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Remove the pot from the burner, cover, and let sit for 5 minutes. Drain the farro into a strainer and discard the bay leaf. Transfer the farro to a large bowl and drizzle immediately with 2 tablespoons of the red wine vinaigrette; toss to combine, then let the farro cool for 10 minutes.
Once the farro has cooled, add the blanched asparagus, roasted red peppers, spinach, scallions and the remaining vinaigrette. Toss until well combined. Taste and add salt and pepper as desired. For the best result, let the salad sit at room temperature for 30 minutes before serving so that the flavors can meld together, or refrigerate overnight and bring to room temperature before serving. Leftovers can be refrigerated in an airtight container for 4 to 5 days.
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