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


Recipe Summary

35 mins
30 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

2 cups
335 calories; protein 10.6g; carbohydrates 38.9g; dietary fiber 5.8g; sugars 8.7g; fat 16.3g; saturated fat 4.6g; cholesterol 9.8mg; vitamin a iu 5681.7IU; vitamin c 25mg; folate 23mcg; calcium 100.2mg; iron 2.7mg; magnesium 13.5mg; potassium 173.6mg; sodium 444.5mg; added sugar 3g.