Kale and Farro Salad with Aged Goat Cheese

Vegetarian
Health score
42%
Kale and Farro Salad with Aged Goat Cheese
45 min.
4
215kcal

Suggestions

Ingredients

  • 0.5 cup farro 
  • clove garlic thinly sliced
  • 0.3 cup aged goat cheese shaved
  •  juice of lemon 
  • bunch tuscan kale 
  • tablespoons olive oil extra-virgin
  • 0.3 cup pomegranate seeds fresh
  • servings salt and pepper black freshly ground
  • 1.5 cups vegetable stock 

Equipment

  • bowl
  • pot

Directions

  1. Combine the farro and water or stock in a medium saucepot. Bring to a simmer and cook until tender, 20 to 30 minutes, and then drain.
  2. Transfer to a bowl, season with salt and pepper and let cool.
  3. Remove and discard the ribs from the kale, then chiffonade the leaves finely and place in a bowl.
  4. Add the pomegranate seeds, olive oil, garlic and lemon juice and mix thoroughly. Stir in the farro and season the salad with salt and pepper. Divide among 4 deep plates or bowls and garnish with the shaved goat cheese.

Nutrition Facts

Calories215kcal
Protein11.35%
Fat44.15%
Carbs44.5%

Properties

Glycemic Index
51.5
Glycemic Load
1.63
Inflammation Score
-10
Nutrition Score
17.443913078826%

Flavonoids

Catechin
0.04mg
Epigallocatechin
0.02mg
Epicatechin
0.01mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
7.67mg
Kaempferol
15.21mg
Myricetin
0.01mg
Quercetin
7.38mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:214.64kcal
10.73%
Fat:10.91g
16.78%
Saturated Fat:3.17g
19.81%
Carbohydrates:24.74g
8.25%
Net Carbohydrates:19.03g
6.92%
Sugar:2.94g
3.26%
Cholesterol:6.53mg
2.18%
Sodium:424.86mg
18.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.31g
12.62%
Vitamin K:133.63µg
127.26%
Vitamin A:3587.58IU
71.75%
Vitamin C:34.54mg
41.86%
Manganese:0.6mg
29.86%
Fiber:5.71g
22.82%
Selenium:10.28µg
14.69%
Copper:0.25mg
12.35%
Vitamin B2:0.2mg
11.93%
Phosphorus:115.04mg
11.5%
Calcium:113.01mg
11.3%
Vitamin E:1.33mg
8.85%
Magnesium:34.78mg
8.7%
Vitamin B6:0.17mg
8.45%
Iron:1.51mg
8.41%
Folate:33.04µg
8.26%
Vitamin B3:1.64mg
8.19%
Vitamin B1:0.1mg
6.98%
Potassium:223.11mg
6.37%
Zinc:0.84mg
5.6%
Vitamin B5:0.25mg
2.51%