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Farro Summer Salad (08.08.13)

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  • 4 cups water
  • 10 ounces farro (about 1 1/2 cups)
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons no-salt substitute, divided
  • 1 pound tomatoes, seeded and chopped
  • 1/2 sweet onion, chopped
  • 3 green onions, diced
  • 1 cucumber, diced
  • 1/4 cup parsley leaves, diced
  • 1 large garlic clove, minced
  • 2 tablespoons balsamic vinegar
  • Ground black pepper, to taste
  • 1/4 cup extra-virgin olive oil

Combine the water and farro in a medium saucepan. Add salt and 1 teaspoon of the salt substitute. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes. Drain well, and then transfer to a large bowl to cool.

Add the tomatoes, onions, green onions, cucumber and parsley to the farro, and toss to combine.

In a medium bowl, whisk together the garlic, vinegar, no-salt substitute, pepper, and olive oil. Add the vinaigrette to the salad and toss to coat.

Refrigerate at least 2 hours for best flavor. Bring to room temperature to serve.

Note: Farro is a whole grain that is an excellent source for complex carbohydrates. Additionally, farro has twice the fiber and protein than modern wheat. Different than some other whole grains, a carbohydrate in farro called cyanogenic glucosides has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels. While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested.

Sponsor: Intermountain Medical Center Heart Institute