Grilled roasted tomato and farro salad
From your bariatric nutrition team
This light summer recipe is a delicious way to increase your intake of nutritious vegetables and whole grains, two food groups that are lacking in most American diets. Farro, sometimes referred to as an ancient grain, is a type of whole grain wheat with a nutty flavor and chewy texture and is common in Mediterranean style diets. Like other whole grains, farro is a good source of fiber and protein as well as the minerals zinc, magnesium, and several of the B vitamins. One half-cup serving of cooked farro provides approximately 170 calories, 7 grams protein, 35 grams carbohydrate, of which 5 grams comes from fiber.
- 2 pints cherry or grape tomatoes (multi color heirloom tomatoes make the salad more colorful)
- 4 tablespoons olive oil, divided
- 3 cloves garlic, minced
- 1 cup cooked farro
- 1 pound (16 oz) arugula (or your favorite dark leafy green)
- 1/3 cup crumbled feta (or ricotta salata, if you can find it, which is less salty and has a milder flavor)
- 3 tablespoons vinegar (white wine, champagne, or balsamic vinegar all work well)
- ¼ cup fresh basil
- 1 teaspoon fresh oregano (can use ¼ – ½ teaspoon dried if you prefer)
- Salt and pepper, to taste
- Preheat BBQ grill to medium/medium high. Line a sheet pan with foil and place the tomatoes and garlic on top. Drizzle 1 tablespoon olive oil over the tomatoes and garlic and season with salt and pepper.
- Grill for 20 to 30 minutes, tossing occasionally, or until the tomatoes turn start to burst and start to brown. Remove pan from heat.
- Stir together remaining 3 tablespoons olive oil, vinegar, and salt and pepper. Toss the tomatoes with cooked farro, oregano, and the oil and vinegar mixture.
- Mix together the arugula and basil and place on serving platter. Spoon the tomato and farro mixture on top and sprinkle with the crumbled cheese.
Enjoy as a side with grilled fish or chicken for a light summer meal.
Tips: Farro can be replaced with another whole grain such as barley or quinoa. Or add some beans for additional protein to create a more complete and satisfying meatless meal.
Nutrition information: 10g Protein; 29g Carbs; 6g fiber; 4g fat