In this easy vegetarian recipe, hearty kale and other fresh veggies come together with nutty farro for an easy main-dish salad. The many varieties of kale vary in color and texture; all can be enjoyed cooked or raw. You can gently rub raw kale to make it more tender--massaging will help break down the thick, sturdy leaves. Pearled or semi-pearled farro has some or all of the bran layer removed, so it cooks more quickly.

Andrea Kirkland M.S., RD
Source: Diabetic Living Magazine, Spring 2019


Recipe Summary

30 mins
35 mins


Ingredient Checklist


Instructions Checklist
  • Cook farro in a medium saucepan according to package directions (about 25 minutes), adding 1/4 tsp. salt to the cooking water. Drain the farro.

  • Meanwhile, whisk together oil, vinegar, mustard, honey, garlic, pepper, and the remaining 1/4 tsp. salt in a large bowl. Add kale and massage gently until slightly wilted.

  • Add the farro, peas, carrots, and onion; toss to coat. Sprinkle with goat cheese. Serve warm or cover and refrigerate for up to 1 day.

Nutrition Facts

335 calories; protein 10.6g 21% DV; carbohydrates 38.9g 13% DV; exchange other carbs 2.5; dietary fiber 5.8g 23% DV; sugars 8.7g; fat 16.3g 25% DV; saturated fat 4.6g 23% DV; cholesterol 9.8mg 3% DV; vitamin a iu 5681.7IU 114% DV; vitamin c 25mg 42% DV; folate 23mcg 6% DV; calcium 100.2mg 10% DV; iron 2.7mg 15% DV; magnesium 13.5mg 5% DV; potassium 173.6mg 5% DV; sodium 444.5mg 18% DV; added sugar 3g.