I started researching various grains, and farro consistently tops the nutrition chart for high fiber, high iron and high protein. Not only that, it’s known for having a satisfying chewiness and nutty notes. Bingo!
If you haven’t tried farro before, this recipe will sure leave a great impression on you. I think the key is to cook farro in chicken or vegetable stock. It adds a new dimension to the chewy grain. But be warned that this grain does take longer to cook than rice and quinoa. Mine cooked a good 45 minutes to achieve al dente, and this was after I soaked it overnight.
You can get pearled varieties that have part or all of the bran removed instead of the whole grain kind. These pearled or semi-pearled varieties cook faster in exchange for less fiber than whole grain. Just check your package for instructions before you cook it. One more note, farro is a type of wheat, it is NOT gluten-free like quinoa.
Asian Tofu Kale Farro Salad (Yield: 6 servings)
Level: (easy to hard)
Prep Time: 20 minutes
Total Time: 1 hour
- 1 large pan
- 1 medium pot or rice cooker
- 1 small pot
- measuring spoons
- 1 wooden spoon
- 1 chopping board and knife
- 1 large bowl
- 1 cup farro (soak overnight in water)*
- 3 cups chicken stock*
- 1 bunch of dinosaur or curly kale, chopped* (collard green ok, too)
- 1/2 cup water for steaming
- 1 tablespoon extra virgin olive oil*
- 3 cloves of garlic, chopped*
- 1/2 block of extra firm tofu, cut into triangles
- 1 carrot shredded*
- 1 handful cilantro*
Ginger Miso Peanut Butter Dressing
- 1 cup water
- 2 tablespoon miso*
- 1 tablespoon peanut butter*
- 1 teaspoon soy sauce*
- 2 teaspoon brown sugar*
- 1/4“ ginger, cut into slivers
- 1 tablespoon fresh lemon juice*
- Cook farro with chicken stock in a rice cooker for 45 min, or cook farro over stove on low heat until it’s tender and chewy (approx. 40 min). If farro was not soaked overnight, add 10 minutes longer to total cooking time.
- Whisk together the dressing ingredients in a small pot, heat over medium heat for 3 min. Remove to cool.
- Heat ½ cup of water in a pan then add in kale when it’s boiling. Cover and steam the kale (approx. 5 min). Drain excess water.
- Use the same pan, add in olive oil on medium heat (make sure the pan is dry before adding in oil or you will get oil splattered all over). Pan fry the tofu triangles and chopped garlic (approx. 4 min on each side). Toss in cooked and drained farro into the pan with 3 tablespoons of dressing. Fold together and cook on low heat for 3 min.
- Toss everything (farro, tofu, kale, carrot, cilantro and dressing) in a big bowl. Taste, adding salt and pepper as needed.