Almond, Farro And Black Bean Salad With Cilantro

Photo courtesy California Almonds

Almonds, whole grains, pulses (aka dried peas and beans) , allium vegetables (garlic and onion family) along with soybeans, extra virgin olive oil and plenty of cilantro – what a nutritional powerhouse combination for a salad.

If you’re firing up your barbecue for the first long weekend of the summer of 2021, you’ll want this as a side dish. It’s from California Almonds. Check out their website for more recipes.

Almond, Farro and Black Bean Salad With Cilantro

2 ounces slivered almonds
1 1/2 cups water
1/3 cup farro
1 540-mL can black beans, rinsed and drained (a 15-ounce can in US)
1 cup fresh or frozen, thawed shelled edamame or frozen green peas, thawed
1/3 cup diced red onion
1/4 cup extra-virgin olive oil
Grated rind and juice of 1 large lemon
2 teaspoons Dijon coarse-grain mustard
1 medium garlic clove, minced
1/2 teaspoon salt or to taste
1/8 teaspoon dried red pepper flakes, optional
1 cup chopped fresh cilantro

Heat a medium saucepan over medium-high heat. Add almonds and cook two minutes or until beginning to lightly brown, stirring frequently. Remove from saucepan and set aside on separate plate. Add water to saucepan, bring to a boil over high heat, stir in farro, reduce heat to medium-low, cover and simmer for 15 minutes or until just tender.

Drain in a fine mesh sieve and run under cold water to cool quickly. Shake off excess liquid.

Meanwhile, combine remaining ingredients, except cilantro, in a medium bowl. Stir in drained farro and cilantro and mix until blended.

Note: For an even fresher flavor, add one cup diced cucumber.

Nutrition information per serving:
• Calories: 207
• Protein: 7  grams
• Fat: 12 grams
• Saturated fat: 1 gram
• Carbohydrate: 19 grams
• Dietary fibre: 7 grams
• Sodium: 236 milligrams

Tags: , , , , , ,

Categories: Recipes, Whole Foods

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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