Farro Salad with Roasted Tomatoes and Fennel
Jennifer Danter
Farro is a flavourful ancient grain with a mildly nutty flavour and pleasing chewy texture. This is a hearty dish and makes enough for four, but any leftovers probably won’t be around for long.
Dressing
3 Tbsp (45 mL) plain low-fat yogourt
1 orange
1/2 tsp (2 mL) honey
1/2 tsp (2 mL) ground cumin
Salad
2 cups (500 mL) water
3/4 cup (180 mL) farro
Sea salt to taste
12 cherry tomatoes
2 cloves garlic, still in skins
1 small fennel bulb, thinly sliced
1 tsp (5 mL) extra-virgin olive oil
1/2 tsp (2 mL) each sweet smoked paprika and dried oregano leaves
1 orange, peeled and cut into segments
For dressing, place yogourt in bowl. Grate orange and add 2 tsp (10 mL) grated orange peel to yogourt. Squeeze in juice from orange. Stir in honey and cumin.
For the salad, pour water into saucepan and stir in farro and a pinch of salt. Bring to a boil, then reduce heat. Cover and simmer, stirring occasionally, until all the water is absorbed and grains are cooked but slightly chewy, 18 to 20 minutes.
Meanwhile, toss cherry tomatoes, garlic, and fennel with oil. Season with smoked paprika, dried oregano, and salt to taste. Place in small casserole dish, uncovered, and roast in preheated 450 F (230 C) oven until tomatoes start to burst and fennel and garlic are browned, about 15 minutes.
Add roasted vegetables (except garlic) to farro. Squeeze garlic from papery skins onto cutting board. Using the flat side of a large knife, mash to form a paste. Stir into dressing, then pour dressing over farro. Add orange segments and stir to mix evenly. Garnish with fresh fennel fronds.
Serves 4.
Each serving contains: 106 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 24 g carbohydrates; 4 g fibre; 45 mg sodium
source: "Tapas for Two", alive #340, February 2011
