Active time: 15 Minutes Total time: 40 Minutes
Farro is the perfect grain for packable salads. It keeps well and doesn’t get mushy after sitting in the refrigerator for a few days. Seared Brussels sprouts and carrots deliver nutty, sweet veggie flavors perfectly complemented by the slightly tangy sun-dried tomato vinaigrette. In fact, Brussels sprouts are part of the cruciferous vegetables family, along with cabbage, broccoli and cauliflower. Regular consumption of cruciferous vegetables is associated with lower amounts of inflammation in your bloodstream.
Farro Salad With Seared Brussels Sprouts
- 1 cup (224g) farro
- 4 sun-dried tomatoes
- 1 clove garlic, chopped
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil, divided
- 16 large Brussels sprouts, trimmed and halved
- 1 large carrot, halved and thinly sliced
- 1 teaspoon dried thyme
- 1/4 cup (20g) Parmesan cheese, shredded
- 1/4 cup (35g) whole almonds, toasted and chopped
Place the farro and 4 cups (1L) water in a small saucepan and bring to a boil. Reduce the heat to low, cover, and simmer until your grain is tender. Perlato or semi-pearled farro cooks in 20–30 minutes, while whole farro cooks in 45 minutes to an hour. Drain and let cool. Transfer to a large bowl.
While the farro cooks, bring a cup of water to a boil in a small pot, then pour over the sun-dried tomatoes. Let them soak for 10 minutes to soften.
When the tomatoes are soft, wring out excess water and place sun-dried tomatoes in a food processor with the garlic. Process to a paste. Scrape down and add the balsamic vinegar and process, then add 1 tablespoon of olive oil and process until smooth.
In a large saute pan, drizzle the remaining tablespoon of olive oil and place over medium-high heat. Add the Brussels sprouts and carrots and saute until browned and softened, about 4 minutes. Add the thyme and toss to mix, then transfer the cooked vegetables to the bowl with the farro. Sprinkle with Parmesan cheese and almonds and toss to mix. Serve warm, or let cool, cover and refrigerate for up to four days.
Serves: 4 | Serving Size: 1 heaping cup
Nutrition (per serving): Calories: 375; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 6mg; Sodium: 158mg; Carbohydrate: 53g; Dietary Fiber: 12g; Sugar: 5g; Protein: 14g