Fall Farro & Bean Salad
I love farro! Not only is it super nutritious (packed full of fibre, protein, vitamins, minerals, and antioxidants) it tastes, in my humble opinion, the best of all the ancient grains. Farro’s been around for thousands of years, (originating in ancient Rome and Egypt) and has a distinct nutty flavour and even tastes a bit sweet when compared to other grains. I have always enjoyed cooking with it, but ever since my 2-year-old son started gobbling it up, it’s become a staple in our house.
If you have not yet become acquainted with this yummy grain, you should! Just one serving of cooked farro (about half a cup) contains 26 grams of carbohydrates (those good complex carbs), 3.5 grams of dietary fibre (more than brown rice), and 4 grams of protein (like quinoa, farro is a complete protein, containing all 9 essential amino acids) and is extremely low in fat (only 1 gram per serving).
It's also loaded with micronutrients like zinc, b3 (niacin), magnesium, and iron, which are not only necessary for the daily healthy function of our bodies but also when trying to conceive and when carrying a baby. Zinc is a very important nutrient for organizing growth and development in the body. It’s also a critical component in regulating fertility, and pregnancy. Niacin is not only necessary for healthy metabolism, nervous system, digestive system, and skin health, it’s thought to reduce your risk of miscarriage and birth defects. We need Iron for oxygen transport and storage, a healthy immune system, and hormone production. For women who are TTC or pregnant, iron becomes extra important as iron deficiency has been linked to infertility, miscarriages, low birth weight, and preterm labour. Magnesium is also important for energy production throughout the body, bone health, and managing constipation. It has also been shown to improve the chances of a successful embryo transfer for couples TTC with IVF. During pregnancy, magnesium may reduce the risk of complications like fetal growth restriction and preterm birth.
Once cooked, farro can last in the fridge for up to 5 days. If you’re like me, finding lunch solutions that can be made in larger batches and kept in the fridge for quick and easy meals is key. The following recipe is made to serve 8-10, and is a great option for meal prepping lunches for the week. Besides farro, it’s loaded with other nutritious and fibre-rich veggies and legumes. The recipe can be made with feta or goat cheese for an added punch of flavour, but it tastes just as great as dairy-free. (The images below are dairy-free).
FALL FARRO & BEAN SALAD
Ingredients
For the salad:
- 1.5 cup farro
- 1 can black beans, drained and rinsed
- 1 can cannellini beans, drained and rinsed
- 1 1/2 cup cherry tomatoes, halved
- 1 1/2 cups English cucumber, chopped
- 1 cup green onion, chopped
- 1 ½ cup yellow peppers, chopped
- 1 cup parsley, chopped
- 1/2 cup crumbled goat or feta cheese (optional)
For the dressing:
- ¼ cup extra-virgin olive oil
- Juice of 1 lemon
- 1 tbsp honey
- 1 clove of garlic, minced
- 1 tsp dijon mustard
- Salt & pepper to taste
Directions
- Cook the farro as per package ingredients. Drain and set aside for 10-15 minutes.
- While the farro is cooking, wash all ingredients. Chop the veggies and set aside.
- In a small bowl, mix the salad dressing ingredients with a whisk. Set aside.
- Once the farro has cooled, mix all ingredients in a large bold and drizzle with dressing.
- Store in fridge in the bowl, or transfer into separate containers for quick lunch grabs.
Prep Tip: For optimal health and digestive benefits, soak the farro overnight and discard the water before cooking the next day. Do the same for the beans if cooking them from scratch (not using canned beans).
MORE LIKE THIS
For more salad inspiration, check my Peach, Mint & Arugula Salad recipe. This fresh and zingy salad is sure to leave your taste buds singing.
ABOUT THE AUTHOR
Ewa Reid is a Registered Holistic Nutritionist, certifying Fertility Support Practitioner, nutrition & fertility educator, wife, and mother. You can learn more about Ewa on our About page.