Roasted Tomato Farro Salad

Roasted Tomato Farro Salad

Roasted Tomato Farro Salad

Farro is an heirloom grain, a member of the wheat family.  Organically grown in Italy, it follows similar rules that govern the growing of grapes, mandating specific growing conditions, from seeds to soil.  It has a nutty, roasted flavor and a texture similar to rice, making it perfect for summer salads.  If farro hasn't made it to your nearby grocery yet, substitute with brown rice, quinoa, or barley.

1 pint cherry tomatoes, halved, roasted
1 cup farro
1/4 cup Nutritional yeast,
1/4 cup chopped basil
2 Tbs fresh chives
1 lemon, zest and juice
1/2  tsp salt
1/4 tsp. black pepper

To roast tomatoes: Preheat oven to 425.  Halve tomatoe and spread tomatoes into a baking dish.  Sprinkle with salt and pepper.  Roast about 15-20, just until the tomatoes release their juices, without totally falling apart.  Remove from the oven.

To cook farro:  Place farro in a medium pot with about 2 cups of water.  Bring to a boil, then partially cover and reduce to a simmer.  Cook about 20 minutes, until farro kernels "burst" open and it is tender.  Drain off any excess water.

To make salad:  Combine cooked farro with roasted tomatoes, basil, chives, lemon zest, lemon juice, nutritional yeast, salt, and pepper.  Taste and adjust seasoning.  Serve chilled or at room temperature.  This can last all day in the sun.

To learn more about farro and its traditions, check out this NPR article.  Rumor has it farro has been around since the pharaohs  -- feeding the ancient Egyptians and Roman legions. 

Servings: 4
Yield: 6 cups

Nutrition Facts per serving (about 1 1/2 cups)

Calories 85.18
Calories From Fat (7%) 6.13
Calories From Protein (18%) 15.3
Calories From Carbohydrates (75%) 63.75

Total Fat 0.75g 1% 
Cholesterol 0mg 0%
Sodium 298.13mg 12%
Potassium 229.78mg 7%
Total Carbohydrates 17.24g 6%
Fiber 5.53g 22%
Sugar 2.48g 
Protein 5.13g 10%
 

Vitamin A 826.39IU 17%
Vitamin C 28.03mg 47%
Calcium 19.47mg 2%
Iron 1.22mg 7%
Vitamin E 0.43mg 4%
Vitamin D 0.01IU <1%
Thiamin 4.84mg 323%
Riboflavin 4.87mg 286%
Niacin 28.51mg 143%
Vitamin B6 4.87mg 244%
Folate 134.57mcg 34%
Vitamin B12 3.98mcg 66%
Pantothenic Acid 0.58mg 6%
Vitamin K 24.33mcg 30%
Phosphorus 23.68mg 2%
Magnesium 22.78mg 6%
Zinc 1.75mg 12%
Copper 0.12mg 6%
Manganese 0.2mg 10%
Selenium 0.03mcg <1%