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Farro, a whole grain hailing from the Mediterranean, was once a “mainstay of the daily diet in ancient Rome…the original ancestor of all other wheat species—‘the mother of all wheat.’ In ancient Rome, farro was a staple food that provided the main source of nourishment for the Roman legions, and it was even used as a form of currency. High in fiber, farro is a good source of iron and protein. Farro is easy to digest, allowing your body to readily absorb the nutrients.” A little history according to wise old Bob of Bob’s Red Mill
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For my salad, I was inspired by a local Italian restaurant and chose a combo of diced sweet potatoes, some ultra crispy prosciutto, a bit of green onion, a handful of dried cherries and salted pistachios and then topped it off with a Balsamic reduction over shards of parmesan cheese.
It’s actually a bit tricky calculating the cost of this creation because I literally combined ingredients that I always have on hand! This salad is so versatile – and it’s really all about the soft, yet crunchy goodness of the farro, that you can toss in whatever veggie, fruit, and nut combo you have stashed in the fridge and pantry. The actual package of farro suggests tossing in tomatoes, fresh herbs, chunks of cold cucumber, slivers of red onion, capers, and garlic. Sounds like a perfect side for a summertime BBQ.
Wheat berries, wild rice, and quinoa have long been my passions for many a satisfying salad, but farro is definitely the newest and most desirable guest at my table!
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Farro Salad
Serves 6 as a side dish
Ingredients:
1 ½ cups farro – $ 5.99 (for a 1 lb. bag)
3 cups chicken stock or water
½ lb. sweet potato, peeled and cut into ½ inch dice – $0.99
3 oz. prosciutto – $3.99
2 scallions, chopped, green and white parts – $0.25
¼ cup chopped nuts (I used pistachios) – stock
¼ cup plus 1 Tablespoon dried cherries, cranberries, figs, or raisins – stock
6 cups fresh baby arugula – $3.29
Parmesan shavings/shards – $2.29
Balsamic vinaigrette
Grand Total Assuming a Well-Stocked Pantry: $16.80
Total Per Serving: $2.80
Directions:
1. Preheat the oven to 425 degrees. Cover the dried farro with water and soak for 25 minutes. Drain and place in a medium size pot. Cover with the chicken stock or water and bring to a boil. Simmer, uncovered, for 15 to 20 minutes until soft but still a bit of crunch. Drain and lightly toss with some of the Balsamic vinaigrette. Season the farro with salt and pepper and transfer to a large bowl and set aside.
2. While the farro is soaking and then cooking, prepare the prosciutto and sweet potatoes. Place the prosciutto slices on a cookie sheet and roast for 10 minutes, turning once halfway through the cooking time, until the meat is super crispy. Remove from the oven and set aside.
3. Meanwhile, bring another medium pot of water to boil. Add the diced sweet potato and cook until fork tender, about 10 minutes. Drain and refresh in a colander, running cold water over the potatoes.
4. Add the sweet potatoes, scallions, dried fruit and chopped nuts to the farro. Add a bit more vinaigrette and correct the seasonings. Combine well.
5. Divide the arugula between 6 salad plates. Top with equal portions of the farro mix, a piece of the crisped prosciutto, and Parmesan shards. Drizzle with a bit of Balsamic reduction, if desired.
