Wheat Berry and Farro Salad

Vegetarian
Health score
16%
Wheat Berry and Farro Salad
80 min.
8
286kcal

Suggestions

Ingredients

  • Handful basil leaves 
  • tablespoon dijon mustard 
  • cup farro 
  • ounces aged goat cheese 
  • pint grape tomatoes 
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup olive oil 
  • teaspoons pomegranate molasses 
  • tablespoons red wine vinegar 
  •  scallions thinly sliced
  • cup wheat berries 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Put the wheat berries in a medium saucepan, add 6 cups of water and salt and pepper. Bring to a boil, reduce heat and simmer until tender and chewy, about 1 hour, adding more water as needed.
  2. Drain any water that is left.
  3. Transfer the wheat berries to a large bowl.
  4. Put the farro in another medium saucepan and add enough water to cover by an inch and salt and pepper. Bring to a boil, reduce heat and simmer until tender, 25 to 40 minutes, adding more water if needed.
  5. Drain any water that is left.
  6. Transfer to the bowl with the wheat berries. (The grains can be made up to a day in advance and refrigerated.)
  7. While the grains cook, make the mustard vinaigrette.
  8. Whisk the vinegar, mustard, pomegranate molasses, salt and pepper to taste in a bowl.
  9. Whisking constantly, dribble in the 1/4 cup oil until the mixture is smooth and emulsified. Taste and season as necessary.
  10. Heat a large skillet over high heat.
  11. Add the remaining 1 tablespoon oil, and when it is almost smoking, add the tomatoes. Season with salt and pepper and cook, tossing once or twice, just until the tomatoes have a few dark spots, about 4 minutes.
  12. Remove from heat, cool and halve.
  13. Add the tomatoes, scallions and basil to the grains.
  14. Pour the vinaigrette around the sides of the bowl; toss and fold the salad together.
  15. Transfer to a platter and grate the goat cheese over top.

Nutrition Facts

Calories286kcal
Protein12.46%
Fat32.21%
Carbs55.33%

Properties

Glycemic Index
25.5
Glycemic Load
0.69
Inflammation Score
-6
Nutrition Score
9.47304345473%

Flavonoids

Naringenin
0.4mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.11mg
Myricetin
0.08mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:285.5kcal
14.27%
Fat:10.5g
16.15%
Saturated Fat:3.08g
19.27%
Carbohydrates:40.58g
13.53%
Net Carbohydrates:32.41g
11.79%
Sugar:2.45g
2.72%
Cholesterol:6.52mg
2.17%
Sodium:79.33mg
3.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.14g
18.28%
Fiber:8.17g
32.68%
Manganese:0.45mg
22.27%
Vitamin K:20.09µg
19.13%
Selenium:10.49µg
14.99%
Vitamin A:704.55IU
14.09%
Copper:0.25mg
12.58%
Iron:2.03mg
11.28%
Phosphorus:110.17mg
11.02%
Vitamin C:9.03mg
10.95%
Vitamin E:1.36mg
9.04%
Vitamin B3:1.6mg
8%
Magnesium:30.88mg
7.72%
Vitamin B6:0.15mg
7.62%
Potassium:233.42mg
6.67%
Vitamin B2:0.1mg
5.81%
Vitamin B1:0.09mg
5.72%
Zinc:0.8mg
5.32%
Calcium:49.83mg
4.98%
Folate:19.52µg
4.88%
Vitamin B5:0.23mg
2.3%