Salad featuring nutty farro, zesty dressing will win over kale skeptics: Get the recipe
For many people, kale is a love-it-or-leave-it vegetable. But in today’s recipe, we balance kale’s best qualities with a dressing that softens its strong flavor and a nutty-flavored grain to create a love-it-and-keep-it vegetarian dish.
More than a pretty garnish, kale has important health-promoting features like fiber and antioxidants. With only 20 calories in a cup, it provides 67% of the average recommended daily value of vitamin K for adults. Vitamin K is important for blood clotting and building healthy bones.
In addition to the vitamins and minerals found in kale, the cruciferous vegetable contains phytochemicals like beta carotene, lutein and zeaxanthin that are important for eye health. These phytochemicals are thought to help regulate blood pressure and reduce the risk of some cancers.
When preparing this dish, you can soften the kale simply by rubbing it (using clean hands) for a few minutes with olive oil and a little salt.
Farro, which is popular in Italy, is a whole grain that looks like brown rice or barley. With lots of fiber to help you feel full, it also contains iron, protein and magnesium. Farro also has a nutty flavor that harmonizes with the sweet tastes of candied pecans and diced apples in today’s recipe.
Generally, farro is cooked like pasta — in a large pot with plenty of water until the farro has a slightly chewy texture. There are different types of farro that require different cooking methods, so follow the directions on the package. Quick-cooking, or pearled, farro can be ready in 10 minutes. Semi-pearled farro contains part of the bran and takes longer to cook. Bran-on farro usually requires overnight soaking, but it contains the most nutrients.
For a delicious dressing, we used ginger, garlic, citrus and a touch of maple syrup. The balance of flavors is great and so is the zing it provides.
This spring or summer may be the perfect time to treat your family or friends to this delicious salad. For some reluctant eaters, you may be the cook who introduces kale as a must-have veggie.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.
Kale and Farro Salad with Sweet Ginger Dressing
Serves: 4 / Prep time: 30 minutes / Total time: 40 minutes
Salad:
6 cups kale, stems removed, chopped
½ tablespoon olive oil
¼ teaspoon salt
2 tablespoons unpacked brown sugar
¼ teaspoon cinnamon
3 tablespoons water
½ cup unsalted pecans
1 cup cooked farro
¼ cup pomegranate seeds
½ cup diced apple
½ cup diced orange bell pepper
Dressing:
3 tablespoons olive oil
2 tablespoons red wine vinegar
Juice of half a lemon
2 teaspoons grated fresh ginger
2 garlic cloves, grated
1 tablespoon maple syrup
½ teaspoon pepper
In a large bowl, combine kale, ½ tablespoon olive oil and salt. Using your hands, massage or mash the kale until it is softer and lightly coated in oil.
In a small saucepan over medium heat, combine brown sugar, cinnamon, water and pecans. Stir continuously until water evaporates and nuts are coated with dried sugar. Remove nuts from saucepan and spread them out on a plate or other flat surface to cool.
Place the kale in a serving bowl and top with farro, pomegranate seeds, apples, bell pepper, and candied pecans.
To make the dressing, place 3 tablespoons olive oil, vinegar, lemon, ginger, garlic, maple syrup and pepper in a separate small bowl or jar and stir or shake to combine. Toss dressing with salad, or serve on the side with individual portions.
From Henry Ford LiveWell.
347 calories (58% from fat), 23 grams fat (2.5 grams sat. fat), 32 grams carbohydrates, 6 grams protein, 171 mg sodium, 0 mg cholesterol, 68 mg calcium, 5 grams fiber. Food exchanges: 2 carbohydrates, 2 vegetables, 1 fruit, 4 fat.
This article originally appeared on Detroit Free Press: Kale salad recipe features nutty farro, apple and a zesty dressing
