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Meatless Monday - Curried Farro Salad

What in the world is farro?  It's a wheat grain that's similar to Spelt.  I'm told it's good for you but, whatever, it tastes good. If being a good source of protein, fiber and B vitamins makes you happy than this grain should do the trick.

This salad makes a great winter dish as the farro is served warm and the curry is warming.  It's also great for leftovers because you don't have to reheat it.

curried wheat berry salad
Curried Farro Salad

2 cups semi-pearled farro, (spelt or whole wheat berries can be substituted) rinsed
1/2 teaspoon sea salt plus more for seasoning
2 tablespoons vegetable oil
2 1/2 teaspoons curry powder
2 teaspoons yellow mustard seeds
3/4 teaspoon ground cardamom
3/4 teaspoon ground coriander
6 small carrots, peeled, cut into 1/4" dice
Freshly ground black pepper
1/4 cup apple cider vinegar
1 cup thinly sliced red onion (about 1/2 large onion)
1/2 lemon cut lengthwise, ends removed, finely chopped with peel (about 1/2 cup)
2 cups arugula
1 or 2 leaves of mustard greens
2 cups (packed) cilantro sprigs with tender stems plus more for garnish
2 tablespoons extra-virgin olive oil

Place spelt and 1 teaspoon sea salt in a medium pot. Add water to cover by 1 1/2". Bring to a boil; reduce heat to medium-low and simmer, uncovered, until farro is tender and water is mostly absorbed, about 1 hour (or 12-15 minutes if using semi-pearled farro). Drain; place in a large bowl.

While the farro is cooking, heat vegetable oil in a medium saucepan over medium heat. Add curry, mustard seeds, cardamom, and coriander; cook, stirring often, until spices are fragrant and mustard seeds begin to pop, 2-3 minutes. Stir in carrots and season with pepper. Cook, stirring often, until carrots are crisp-tender, 5-6 minutes.

Add vinegar and stir until evaporated, 1-2 minutes. Stir in onion and lemon. Remove pan from heat and stir until onion is wilted, 1-2 minutes. Add vegetable mixture to bowl with spelt. Season to taste with salt and pepper. Let cool. DO AHEAD: Can be made 1 day ahead. Cover and chill.

Add arugula, mustard leaves, 2 cups cilantro, and olive oil to spelt mixture; toss to combine. Transfer salad to a large platter. Garnish with cilantro sprigs.

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  1. No wheat for me but I could substitute something like a large grain rice because I love curry. We have curried shrimp at least once a week and I put more vegetables in it than anything else. Turmeric is supposed to prevent Alzheimers.

    1. Yes Linda, a large grain rice should be good in this dish. Let me know how it works for you.

  2. Just in time. I need a good pot luck dish this week. Thanks


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