alive logo

Warm Farro and Wild Mushroom Salad


    Warm Farro and Wild Mushroom Salad

    This is a rich, hearty dinner salad. A mix of cremini, field, and shiitake mushrooms adds a buttery tasting depth of flavour that goes well with nutty farro.


    1 1/2 cups (375 mL) pearled farro (or pearl barley if farro can’t be found)
    1 1/2 lb (750 g) mixed mushrooms, sliced
    1/4 cup (60 mL) extra-virgin olive oil
    1 tsp (5 mL) sea salt
    4 garlic cloves, minced
    1/2 lb (225 g) fresh spinach, washed and chopped
    4 fresh figs, quartered or 8 dried figs, cut into thirds
    2 Tbsp (30 mL) balsamic vinegar
    Parmesan or fontina cheese

    Rinse farro well under cold water then boil until tender, about 20 minutes.

    Meanwhile, saute half the mushrooms in 1 Tbsp (15 mL) olive oil and sprinkle with half the salt. Place in large serving bowl.

    Saute remaining mushrooms in 1 Tbsp (15 mL) olive oil and remaining salt. When done, add garlic and spinach. Pan will be full. Stir often, until spinach wilts, 3 to 4 minutes, and then turn into serving bowl.

    Drain farro well; add to mushroom mixture. Stir in figs, vinegar, and remaining 2 Tbsp (30 mL) olive oil. Top with shavings of Parmesan or fontina cheese.

    Serves 4.

    Each serving contains: 364 calories; 17 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 66 g carbohydrates; 7 g fibre; 649 mg sodium

    source: "Ready, Set...Cook Healthy!", alive #324, October 2009


    Warm Farro and Wild Mushroom Salad




    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.