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. Source: Diabetic Living Magazine, Spring 2019

Andrea Kirkland M.S., RD


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; 16.3 g total fat; 4.6 g saturated fat; 10 mg cholesterol; 445 mg sodium. 174 mg potassium; 38.9 g carbohydrates; 5.8 g fiber; 9 g sugar; 10.6 g protein; 5682 IU vitamin a iu; 25 mg vitamin c; 23 mcg folate; 100 mg calcium; 3 mg iron; 14 mg magnesium; 3 g added sugar;