Spring usually is that time of the year when many people start or restart to take some food supplements. It’s necessary in order to boost up the vitamin reserves in their body after the winter season. There’s nothing wrong with it, of course. But in my opinion it’s always better to increase the vitamin intake in a natural way. With healthy, fresh and delicious food. In this occasion I have a recipe for you that is loaded with vitamins, easy to make and perfect for a sunny spring day lunch – fresh and healthy farro salad.
What is farro and why it’s good for the health
There are 3 types of farro – whole farro, semi-pearled farro and pearled farro. The difference between them is mostly connected with nutritional values and the required cooking time. Whole farro is basically “untouched” farro – it still has its outer layer. The semi-pearled farro instead is a grain from which a part of the bran is removed. While pearled farro’s bran is removed completely. The less bran is removed, the better. Because in such a way you are getting a more nutritious food product. But still also the pearled farro has its own health benefits. For this recipe you can choose which type of farro to use. Just be aware that if you choose the whole farro, you’ll need to soak it overnight before cooking. While by choosing the pearled farro you will be able to prepare this salad the same day in which you cook the farro.
In general, you can use farro in many different dishes – salads, soups, porridges etc. And actually, you really should, because it has many health benefits. First of all, the whole farro contains a lot of fiber that is good for the digestion. It is also a great source of plant-based protein. Farro is a low calorie and low-fat food product that keeps you full for a long time. All that thanks to the fiber and protein that it contains. So it is a great option for you if you’re trying to control your weight. And apart from all this farro is also a good source of vitamins B2 and B3 and minerals like iron, magnesium and zinc. It really is a delicious and versatile grain that you should include in your daily menu. If after trying this recipe you want to try something more, check out my pasta salad!
Fresh and healthy farro salad – nutritional values
Just like farro, also other ingredients of this fresh and healthy farro salad are full of nutrients. For example, olive oil and olives are a good source of vitamin E. Capers contain several antioxidants that are vital for our body. Leek and cherry tomatoes contain vitamins A, B6 and C. Chickpeas contain good amount of protein. Lime is loaded with vitamin C. Raw spinach contains good amount of vitamins A and K. And pumpkin seeds are rich in fiber and protein and contain magnesium, potassium and iron. Basically, in short, this fresh and healthy farro salad is an explosion of valuable nutrients on your plate! It’s perfect for the spring season to boost your energy levels in a natural way.
Specky instead even during spring still misses his favorite season – winter. He loves winter not because it’s cold. But because during winter he can treat himself with one of his favorite fruits – mandarins. When I go to do the usual shopping for food, my shopping cart is full of different type of vegetables, fruits, grains, nuts, seeds, legumes etc. If instead Specky would be able to do shopping, I’m sure that in winter his shopping cart would look just like in the picture below.
But don’t get confused by Specky’s passion for mandarins. In this recipe you need to use a different type of citrus fruit – lime. It can usually be bought in food stores throughout the year. So, wait no longer and make your shopping list that includes all the necessary ingredients to prepare this farro salad that is:
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full of vitamins
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full of minerals
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healthy
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quick and easy to make
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refreshing
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wholesome
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low-fat
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and simply yummy!
Let me know, if you try this recipe! Leave a comment or even more – make Specky happy! Snap a picture of your masterpiece and post it on Instagram or Facebook by tagging @bunnymommycooks. And feel free to let your animal family members join in the picture!
| Prep Time | 10 min |
| Servings |
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- 150 g of farro (the indicated quantity of farro must be cooked and cooled before starting to prepare the salad)
- 35 g of black olives
- 50 g of capers
- 50 g of leek
- 150 g of cherry tomatoes
- 250 g of canned or cooked chickpeas
- 50 g of fresh spinach
- 50 g of toasted pumpkin seeds
- 2 tablespoons of extra virgin olive oil
- juice from 1 small lime (weight of lime: ~70 g)
Ingredients
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- cut the black olives in three pieces, cherry tomatoes in four pieces, spinach leaves in thin lines and leek in slices by afterwards separating the layers with your fingers;
- put all the cut ingredients in a bowl, add cooked and cooled farro, capers and chickpeas, pour over olive oil and lime juice and mix everything together;
- in case the salad is not consumed immediately, to maintain the toasted pumpkin seeds crunchy, add them right before serving the salad. Otherwise, if you don’t mind that they become a bit soft, mix the toasted pumpkin seeds in together with farro, capers and chickpeas.
