Farro, Tomato and Green Bean Salad
User Reviews
5
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Prep Time
20 mins
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Cook Time
30 mins
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Total Time
1 hr
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Servings
6
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Calories
477 kcal
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Course
Main Course, Salad
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Cuisine
American
Farro, Tomato and Green Bean Salad
Description
Farro serves as a nutty, chewy base for this salad, blending with the firm green beans and the freshness of grated carrot and diced ripe tomato. Inclusion of garbanzo beans and briny kalamata olives and capers adds savory depth. The dressing features aromatic minced shallot, sharp Dijon, and the acidity of red wine vinegar, tied together with olive oil and chopped parsley for a herbaceous finish. The preparation involves blanching the green beans to retain crispness and rinsing cooked farro before mixing.
The salad's textures range from chewy and tender grains to crunchy vegetables and soft mozzarella, creating a pleasing mouthfeel. This combination makes it versatile enough to serve alongside richer main courses or as a satisfying, fiber-rich vegetarian option.
For best results, allow cooked farro to cool to room temperature before assembling with vegetables to prevent wilting. Add fresh herbs just before serving to keep their flavor bright. Leftovers can be refrigerated for up to three days, and a squeeze of lemon juice added before serving can enhance the salad’s citrus notes.
Ingredients
- 1 cup farro cooked according to package directions
- ½ lb green beans trimmed and cut into 1" pieces
- ¼ cup red onion thinly sliced (about 1/4 of an onion)
- 1 medium carrot peeled and grated
- 8 ounces garbanzo beans rinsed and drained
- 1 medium tomato seeded and diced, ripe
- ¼ cup sun-dried tomatoes chopped
- ⅓ cup kalamata olives seeded and halved
- 2 tablespoons capers drained
- 6 ounces fresh mozzarella diced
FOR DRESSING:
- 1 small shallot peeled and minced
- 2 tablespoons Dijon mustard
- 1½ tablespoons red wine vinegar zested and juiced
- ½ cup olive oil
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 2 tablespoons parsley chopped
Instructions
- Fill a large saucepan about ⅔ full with water and bring it to a boil. Fill a medium bowl with ice and water and set aside. Add the cut green beans to the boiling water and cook for 4 minutes or until the beans are crisp-tender. Transfer the beans with a spider or slotted spoon to the ice water to immediately stop the cooking. Set aside.
- Add the farro to the water the beans were in and cook according to the time on the package directions. When farro is cooked, transfer the farro to a fine mesh sieve and drain all the water from the grains. Place the farro back into the same pan they were cooked in and set aside with the lid off to cool.
- Drain the green beans and blot them dry with a paper towel.
- Transfer to a large bowl. Add the cooled farro, red onion, carrots, garbanzo beans, chopped tomato, sun-dried tomatoes, kalamata olives, capers and mozzarella. Toss well to combine.
For Dressing:
- Combine all ingredients but the parsley in a small bowl or glass measuring cup. Whisk until the dressing is emulsified. Stir in the chopped parsley. Pour the dressing over the salad and toss well until fully dressed. Taste for seasoning and adjust as necessary.
Notes
- Allow the farro to cool to room temperature before mixing it with the vegetables to avoid wilting them.
- Add fresh herbs such as parsley just before serving to preserve their brightness and flavor.
- The salad can be stored in the refrigerator for up to three days.
- Consider adding a squeeze of lemon juice before serving to enhance and brighten the citrus flavors.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 477 kcal
% Daily Value*
| Calories | 477kcal | 24% |
| Carbohydrates | 46g | 15% |
| Protein | 15g | 30% |
| Fat | 27g | 42% |
| Saturated Fat | 7g | 35% |
| Cholesterol | 22mg | 7% |
| Sodium | 842mg | 35% |
| Potassium | 581mg | 12% |
| Fiber | 11g | 44% |
| Sugar | 7g | 14% |
| Vitamin A | 2514IU | 50% |
| Vitamin C | 13mg | 14% |
| Calcium | 204mg | 20% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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