Farro is considered a whole grain. It contains iron, magnesium, and fiber along with protein. In ¼ cup you will get 6 grams of protein, 3 grams of fiber and 30 grams of complex carbohydrates (Web MD). Whole grains have been linked to a decreased risk of cardiovascular disease, diabetes, and some cancers.
Yellow or red peppers are full of vitamins, but they also contain a carotenoid called beta cryptoxanthin. This has directly been linked to a decreased risk of degenerative disease and some cancers (Buir, 2016).
Avocados, aside from being delicious avocados also contain a variety of carotenoids and have been linked to the reduction of cardiovascular disease (Pacheco, 2022).
Peanuts are a great source of healthy fat, protein, fiber, vitamins and minerals. They are high in calories so keep that in mind when you add them to your salad.
Micro-greens are a great source of vitamins and minerals. They have been found to be more nutrient dense than the mature vegetable. The sesame micro-greens have a nutty flavor to them. They are quite good in this salad
This is a satisfying lunch. Adding farro and peanuts help hold you over until dinner with this salad.
Ingredients
The salad
1 cucumber
2 shredded carrots
1/2 - 1 whole avocado
1 red or yellow pepper
1-2 green onion
10 yellow mini tomatoes
2 handfuls of micro-greens
1/2 c peanuts
1 c farro
Miso dressing
3/4 c sesame oil
1/3 c rice vinegar
2 T miso paste
1 T low sodium soy sauce or aminos
1 t fish sauce
2 minced garlic cloves
1/3 c honey
Optional toppings
1 c chicken (chopped or shredded)
1 c small shrimp
Method
Farro
1)
Take one cup of farro (rinsed) and add that to 3 cups of boiling water. Check the back of your package for directions on time. Usually farro cooks for 15-20 minutes.
When the farro is done, stir and set aside. You can even pop it in the fridge to cool it down
The dressing
1)
I like to use mason jars to make my dressings. They are great to store the dressings. This recipe will make far more dressing then you need for this sized salad. I will use the left overs for a chicken marinade.
Add all of the ingredients listed under dressing into your mason jar. Shake hard. Adjust flavors to your liking. If you want more tang you can add lime or more vinegar. If you want a thicker consistency add more miso.
Before Miso
The vegetables and salad assembly
1)
Chop all of your veggies into small bit size pieces. Reserve your peanuts and avocado until you dish out the salad and use to top. If you have left overs the peanuts will get soggy in the fridge.
Take your cooled down farro and add to your bow.l. Add the rest of the vegetables to your bowl and top with the dressing and add your peanuts and avocados! Enjoy
Before Miso
