Farro salad with citrus-basil vinagrette is one of my favorite heart healthy recipes. Once you try it, will likely become one of your favorites, too. Nutty, whole grain farro, dried cranberries, and fresh apples are tossed with a fresh and tangy vinaigrette. The texture and flavors in this salad will have you in side dish delight!
During rough times in my life, having supportive friends to lean on helps the tough times pass more quickly. Not that the pain goes away altogether, but the people who care about me keep my brain and body occupied. That way, I don’t feel so alone with my troubles. Praying for God’s help is always first on my list, but the friends who offer a shoulder to cry on, or crack jokes to make me laugh are always a blessing to me. Those friends are my “rough riders”.
My farro salad recipe is at the end of this post, but first, I need to share a back line story to go with it.
One of those “rough riders” is Kim, from Cravings of a Lunatic. I’m not sure if she realizes this, but the first time I read Kim’s blog was just two days after my my mom passed away. On August 28, 2011, she went home to Heaven, after a 5 year battle with Parkinson’s Disease.
The next day, I was a hot mess. I was feeling depressed and sorry for myself, too. After all, it didn’t matter that I was 47 years old… I was now an orphan! My dad had died many years before, at the age of 48, when I was just 15 years old. Among other things, heart disease took his life.
Anyway, the day after my mom died, through a strange twist of fate, I came across Kim’s post for mint chocolate chip ice cream. That is one of my favorite comfort foods to eat when I’m sad. It was at that moment that the stars aligned and a little orphan girl in Wisconsin was linked up with a ‘lunatic’ orphan girl in Canada. Kim’s post made me smile for many reasons, and it didn’t take me long to learn just how much we have in common.
You see, Kim lost her Mom to heart disease when her mother was 47, and Kim was 15. Every year, on the anniversary of the day her Mom passed, Kim shares stories and photos of her Mom. This year she joined forces with Jen of Juanita’s Cocina, whose life was also touched by heart disease when her stepfather had a heart attack. More than a decade later, Jen’s stepfather is alive and well, and for that, Jen is thankful every day.
The ladies reached out to other bloggers (myself included) asking us to share stories about how heart disease has touched our lives. So in memory and honor of “Momzie” (Kim’s mom), we’ll share stories and heart healthy recipes from our hearts to yours.
As I mentioned, the recipe I’m sharing is a delicious, heart healthy recipe for farro salad with citrus basil vinaigrette.
Since heart disease is hereditary, and it’s also a rising epidemic and one of the leading causes of death, I think it’s become more important than ever for me to find ways to incorporate heart healthy foods into my diet. This farro salad is one of them.
Words don’t describe how yummi this farro salad is!
What is Farro?
- Often used as a substitute for pasta or rice, farro is a gluten free grain with a nutty flavor similar to brown rice.
- It’s rich in fiber, magnesium and vitamins A, B, C, and E, too.
I could easily have added a protein like cooked chicken or turkey to it, or even some shaved Parmesan cheese.
I feel like it needs a little more pop of color, so next time, I may serve it over some baby spinach or with some Spring greens.
As simple as this salad is, a 1 cup portion is perfect for lunch -I felt INCREDIBLY full and satisfied!
I hope you make and enjoy this farro salad, as well as the heart healthy recipes from my blogger friends.
A heart healthy salad with crunchy farro and walnuts, tart apples & cranberries, and a lightly sweetened citrus, basil & honey vinaigrette dressing.
- 3/4 cup farro, uncooked
- 2 Tablespoons grape seed oil, divided
- 1/4 medium red onion, chopped
- 1 large gala or granny smith apple, cored and diced
- 1 Tablespoon chopped basil (I used 1/2 tsp Pampered Chef Sweet Basil Spice)
- 2 Tablespoons freshly squeeze lemon juice
- 1/4 cup chopped toasted walnuts
- 1/4 cup Craisins
- Salt and pepper to taste
- Soak farro in cold water for 20 minutes; drain well.
- Bring 2 quarts salted water to a boil in a medium pot. Add farro and simmer, uncovered, until tender, 30 to 35 minutes. Drain well then rinse under cold water for 30 seconds. Drain again, then transfer to a large bowl, cover and refrigerate.
- Heat 1 Tablespoon of the oil in a large skillet over medium heat. Add onions and cook until softened and translucent, about 5 minutes. Add apples, stir well and cook until slightly softened, 2 to 3 minutes more.
- Transfer apple mixture to bowl with farro. Add basil, lemon juice, remaining 1 Tablespoon oil, walnuts, Craisins, and salt and pepper to taste. Toss gently to combine. Serve immediately.
|Amount Per Serving||As Served|
|Calories 272kcal Calories from fat 113|
|% Daily Value|
|Total Fat 13g||20%|
|Saturated Fat 1g||5%|
|Dietary Fiber 6g||24%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|
Thank you so much for visiting me today!
If you make this recipe, I'd love it if you'd share a photo and/or give your feedback over on my Facebook page, Cooking with Chef Bec!
I hope you’ll share the heart healthy farro salad recipe with someone you love!
Now, here are some more heart healthy recipes of mine, as well as from my friends.
Spicy Oven Fries, from Cravings of a Lunatic.
Healthy Snacking with Radish Dip, from Juanita’s Cocina.
Arugula, Walnut Pesto by Dinners, Dishes and Desserts.
Chicken-Quinoa Burgers with an Avocado Yogurt Sauce, from The Spiffy Cookie.
Pasta House Wilted Salad, from Frugal Antics of a Harried Homemaker.
Dark Chocolate Covered Walnuts, from All Day I Dream About Food.
Mini Pear Walnut Crisps with Blood Orange Caramel Sauce, from Chocolate Moosey.
Kung Pao Chicken Tacos, from The Dutch Baker’s Daughter.
Honey Soy Glazed Salmon, from Curry and Comfort.
Apple Walnut Spinach Salad, from Magnolia Days.
Maple Mustard Glazed Salmon, from That Skinny Chick Can Bake.
Make-Ahead Chocolate Oatmeal, from Crumb.
Farro Salad with Citrus Basil Vinaigrette, from me!
Roasted Red Pepper Hummus, from The Girl in the Little Red Kitchen.
Veggie Nachos, from Dine & Dish.
Cheesy Quinoa Asparagus Bake, from Hungry Couple.
Ahi Tuna Salad, from Noshing with the Nolands.
Apricot Goat Cheese Canapes, from Cook the Story.
Thai Chicken Soup, from Cupcakes to Caviar.
Italian Turkey Quinoa Meatloaf, from Rachel Cooks.
Black Bean Quesadillas, from Pastry Chef Online.
Sautéed Rataouille with Quinoa, from Whipped.
Polenta Rounds with Apples and Cheddar, from Diethood.
Will you please do me a favor and hug a loved one tightly today? We just never know how long we’ll have them, so it’s important to make the most of every moment.