Farro Salad with Kale

Farro Salad with Kale

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From: Diabetic Living Magazine, Spring 2019

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.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • ¾ cup pearled or semi-pearled farro
  • ½ teaspoon salt, divided
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons red-wine vinegar
  • 2 teaspoons Dijon mustard
  • 2 teaspoons honey
  • 1 clove garlic, minced
  • ½ teaspoon ground pepper
  • 2 cups chopped stemmed red-leaf kale
  • ½ pound sugar snap peas, trimmed and cut diagonally into 1-inch pieces
  • 1 cup matchstick-cut carrots
  • ½ cup thinly sliced red onion
  • 3 ounces goat cheese, crumbled ( ⅔ cup)


  • Prep

  • Ready In

  1. Cook farro in a medium saucepan according to package directions (about 25 minutes), adding ¼ tsp. salt to the cooking water. Drain the farro.
  2. Meanwhile, whisk together oil, vinegar, mustard, honey, garlic, pepper, and the remaining ¼ tsp. salt in a large bowl. Add kale and massage gently until slightly wilted.
  3. 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 information

  • Serving size: 2 cups
  • Per serving: 335 calories; 16 g fat(5 g sat); 6 g fiber; 39 g carbohydrates; 11 g protein; 23 mcg folate; 10 mg cholesterol; 9 g sugars; 3 g added sugars; 5,682 IU vitamin A; 25 mg vitamin C; 100 mg calcium; 3 mg iron; 445 mg sodium; 174 mg potassium
  • Nutrition Bonus: Vitamin A (114% daily value), Vitamin C (42% dv)
  • Carbohydrate Servings:

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