A delicious combo of texture, taste, color and nutrition! Chopped salad that’s interesting and fun!
A SIMPLE, but not boring SALAD for the win!
We had a fabulous weekend with the kids home for Father’s Day. It was a bit like a camp out given the state of our house with all the renovations going on, but we were all together which matters more than the conditions themselves! The meals I’m making with this make shift kitchen are so much more simple than usual and you know what? It’s been liberating. I’ve been using “kitchen under construction” as an excuse to simplify everything, but you don’t need an excuse to eat in a less complicated way. Just do it!! Make sure you add this arugula + faro salad to the list of simple, healthy, easy recipes you’ve got going.
Grains CAN BE a healthy addition to salad
Faro is higher in fiber than many other whole grains and may have even more positive benefits when it comes to digestion and cardiovascular health. Faro has a rice-light texture and has the same calories and protein as quinoa, but with less fat and more calcium. An awesome choice for including in a salad. Just remember, the greens and the veggies are the main event, the grains are just playing a supporting role. If you adjust the quantities or make substitutions in this recipe for arugula + faro, try to keep the ration between grains and veggies the same.
Health Benefits of Arugula
Arugula is one of my favorite greens to use in salad. (It is also super tasty in this arugula pesto recipe). If you can find fresh, local arugula (rather than bagged/boxed), it’s totally worth the time investment to wash and dry it. The fresh bunched arugula with large leaves has a stronger peppery flavor that adds so much taste to whatever you’re making. Arugula is low in calories and high in nutrition. It is loaded with Vitamin K which is one of the most useful ways to maintain bone density as well as promoting adequate calcium absorption. Arugula also protects the eyes, helps fight cancer, boosts the immune system, fights inflammation, supports weight loss and facilitates the regenerating of muscle and blood blotting.
Components of a winning salad:
I usually eat salad of some sort for lunch. Often, I just chop up whatever greens I have, throw in a few crunchy veggies, some left over grains if I have any, some sort of nut and whip up a simple dressing. It’s anything but boring because the array of options changes depending on what’s in my crisper drawer and what sort of already cooked things I can add in there. This arugula + faro salad was one of those concoctions that checked off all the boxes for me: crunch, taste, nutrition, simplicity—I know you will want to have this salad on repeat all summer long, I already do!
- 1 cup dry faro.
- 1 bunch arugula, approx. 2 cups. chopped
- 1 cup fresh parsley, chopped
- ½ cup fresh mint, chopped
- 1 cup frozen, shelled edamame beans, defrosted
- 1 cup thinly sliced radishes
- 3 stalks celery, finely chopped
- 1 cup almonds, roughly chopped
- 1/3 cup olive oil
- ½ cup lemon juice
- 1 shallot, minced
- 2 Tablespoons honey
- ½ teaspoon sea salt
- Few grinds black pepper
- Rinse and drain faro. Place in a pot with ½ teaspoon salt and enough water to completely cover (about 4 cups). Bring to a boil, then reduce heat to a low simmer and cook until just tender, 25-30 minutes. Drain cooked faro into a colander and set aside to cool.
- In a large bowl, combine the arugula, parsley, mint, edamame, almonds, radish, celery and toss to combine. Add faro and half the dressing. Toss well. Taste for seasonings and add more dressing, as needed.
Extra dressing can be stored in an airtight container in the fridge for up to a week. Bring to room temp and shake well before using.
MEAL PREP: Make the faro up to 3 days in advance. All components can be prepped in advance and then assembled when ready to serve.
Amount Per Serving Calories 358Total Fat 25gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 21gCholesterol 0mgSodium 331mgCarbohydrates 29gFiber 7gSugar 10gProtein 10g