Mediterranean farro is a staple salad dish of the Mediterranean diet.
Farro originated from the fertile crescent in the Egyptian king’s tombs and is believed to have been the food of the Roman legions. Italians have made Farro a meal of dining for centuries now. Interestingly, farrow is gaining popularity in the US with the revival of the interest in grains.
What’s Farro?
Farro is an ancient whole-grain wheat rich in protein and fibre. Farro is a similar grain to barley but is slightly longer and larger. Just like barley, Farro is chewy and nutty when cooked. Farro and barley are perfect substitutes in most salad dish recipes.
For high nutrition values, it is used together with walnuts. Walnuts are rich in proteins, fibre and magnesium compounds that are of optimum nutritional value.
How to cook Farro?
Rinse the Farro using cold water to remove dust, dirt or particles.
To one cup of Farro, add three cups of water. Also, add one and a half cups of yondu to the cooking pot.
Place the cooking pot in a heating medium and keep the heat medium. Maintain occasional stirring for about 30 minutes until the Farro and yondu are tender. Drain the Farro and yondu using a mesh strainer. Leave it to cool and transfer it to a container refrigerator.
Note: yondu is fermented soybeans mixed with water to create similar flavours.
Mediterranean Farro Salad ingredients
Cooked Farro: cooked Farro adds a chewy and nutty taste to the Mediterranean farro salad.
Red onions: red onions are sweet and tangy to add taste.
English cucumber: English cucumber has less water and fewer seeds than regular cucumber.
Parsley: parsley is fresh and green that adds freshness to the salad.
Grape tomatoes: grape tomatoes are small with fewer seeds.
Dill: dill has a Herby, fresh taste for enhancement of ingredients.
Roasted beets: use bite-sized and preheated.
Chickpeas: chickpeas add a nutty and starchy taste to the salad.
Kalamata olives: kalamata olives are salty and flavorful.
Tofu: tofu add a creamy and salty taste to the salad.
Salt/pepper: pepper enhances the flavour.
Water: water acts as an emulsifier in the salad.
Lemon: use fresh lemon juice.
Red wine vinegar: red wine vinegar is made up of grapes. It adds a grape flavour.
Banana peppers: banana peppers are sweet with a mild taste.
Ingredient substitutions
Sorghum, oat groats or brown rice are perfect substitutions for a gluten-free salad.
Wheat berries and whole-grain barley can be used in the absence of Farro.
For a lighter flavour, use green onions.
Persian cucumbers can be used instead of regular ones.
Instead of grape tomatoes, cherry tomatoes or Roma tomatoes can be used.
White beans are the best substitute for chickpeas.
White vinegar can be used if red vinegar is not available.
Pepperoni peppers, though hotter, are often used to substitute banana peppers.
If there’s no fresh lemon juice, use bottled lemon juice.
Use any variety of tofu products.
How to make the salad?
Following the above-given instructions, prepare the Mediterranean and allow it to cool.
Place the chilled Farro on a base platter.
On top of the Farro on the platter, add and layer the rest of the ingredients.
Form a mixture of water, lemon juice, salt, red wine vinegar, and pepper. Pour the solution over the salad ingredients.
If desired, serve with tofu feta cheese as a topping.
Dress and store the salad safely in a refrigerator. Keep it covered for up to 5 days.
Nutritional value
Farro fibre content improves the digestive process.
Farro is a significant source of protein and nutrients like magnesium that are nutritious and healthy.
Farro can positively act as a weight loss agent.