Nutrition

3 Delicious, Filling Spring Recipes

Shake up your seasonal meal plan with these nutrient-dense and flavorful recipes from Ellie Krieger's new cookbook.

All recipes appear by courtesy of Ellie Krieger, and are excerpted from her new cookbook, You Have It Made: Delicious, Healthy, Do-Ahead Meals (Houghton Mifflin Harcourt) ©2016 By Ellie Krieger

 

Layered Farro Salad with Kale, Feta, and Grapes

 

MAKES 8 SERVINGS

Farro is one of the ancient grains that’s made a big comeback, and with good reason, as it brings flair, flavor, and whole-grain nutrition to the table in an easy, accessible way. It is a type of wheat that resembles grains of barley, but with a nuttier flavor and delightful chewiness. It’s also simple to make—the semi-pearled variety, which is the kind typically sold in the United States, is basically boiled just like rice—and is ready in about 30 minutes, no soaking necessary. And, like rice, you can serve it hot, or chill it for salads. Here farro is the base of a layered, main course salad with hearty kale, sweet juicy grapes, crunchy walnuts and bold feta cheese. Each of the ingredients add a flavor element that plays off the other and they all come together for a truly singular dish. You can layer it in one large dish, or in individual jars to take to work, or to a picnic.

INGREDIENTS:1 Cup Farro1 1/4 Cups Walnut Pieces1/4 Cup Extra-Virgin Olive Oil3 Tablespoons Fresh Lemon Juice1/4 Teaspoon Salt1/4 Teaspoon Freshly Ground Black Pepper3 Cups Shredded Kale Leaves1/2 Cup Finely Diced Red Onion1/4 Cup Finely Chopped Fresh Italian Parsley Leaves1 1/4 Cup Crumpled Feta Cheese (6 ounces)2 Cups Quartered Red or Black Grapes 

INSTRUCTIONS:1.    Cook the farro according to the directions on the package. Drain well, then place in the refrigerator to cool completely.2.    Toast the walnuts in a dry skillet over medium-high heat, stirring frequently, until fragrant and lightly browned, 3 to 5 minutes. Set aside to cool, then chop.3.    In a small bowl, whisk the oil, lemon juice, salt, and pepper. Place the kale in a medium bowl, add half of the dressing, and toss to combine. Add the onion, parsley, and remaining dressing to the farro and toss to combine.4.    To assemble the salad, place the farro in the bottom of a large glass bowl, patting down slightly. Add the kale on top of that. Sprinkle with the feta cheese. Then layer with the grapes and finally the walnuts. Alternatively, make individual salads by layering the ingredients in wide-mouthed 12-ounce (500 ml) jars.

TO REFRIGERATEThe salad will keep in the refrigerator, covered tightly, for up to 3 days.

NUTRITION PER SERVINGServing size: 1 1/4 cups; Calories 370; Total Fat 24g (Mono Fat 7.7g, Poly Fat 9.6g, Sat Fat 5.6g); Protein 11g; Carb 30g; Fiber 5g; Cholesterol 20mg; Sodium 300mg; Excellent source of: Fiber, Copper, Manganese, Protein, Vitamin A, Vitamin C, Vitamin K; Good source of: Calcium, Chloride, Folate, Iron, Magnesium, Molybdenum, Phosphorus, Riboflavin, Thiamin, Vitamin B6.

SEE ALSO: Eat More of These Carbs to Lose Weight 

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