Looking for a vibrant and nutritious dish that will tantalize your taste buds and keep you feeling great? Say hello to our Farro Salad with Sardines and Kale! This Mediterranean-inspired recipe combines the nutty goodness of farro, the rich flavors of sardines, and the fresh crunch of kale, all tossed together in a zesty dressing. Perfect for a light lunch or a delightful side dish at dinner, this salad not only packs a punch of flavor but also delivers a wealth of health benefits. Ready to elevate your meal prep game? Dive into this easy-to-follow recipe and discover why this salad is a must-try!
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 cup farro
- 1 can sardines, drained
- 2 cups kale, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Rinse the farro thoroughly under cold water to remove any debris. In a medium saucepan, combine the farro with 3 cups of water and a pinch of salt.
- Bring the farro to a boil over high heat, then reduce the heat to low, cover the pan, and simmer for 18-20 minutes until the farro is tender but still has a slight bite. Drain any excess water and let cool to room temperature.
- While the farro is cooking, prepare the kale by removing the tough stems and chopping the leaves into bite-sized pieces. Massage the kale with a drizzle of olive oil to soften the leaves and reduce their bitterness.
- In a large mixing bowl, whisk together the remaining olive oil, lemon juice, salt, and pepper to create the dressing. Add the diced red onion and let it marinate briefly to mellow its sharp flavor.
- Once the farro has cooled, add it to the bowl with the dressing. Gently fold in the massaged kale, halved cherry tomatoes, and drained sardines, breaking the sardines into smaller pieces if desired.
- Taste the salad and adjust seasoning with additional salt and pepper as needed. For best flavor, let the salad sit for 10-15 minutes to allow the ingredients to meld together.
- Serve the salad at room temperature or slightly chilled. Can be stored in the refrigerator for up to 2 days, though best enjoyed fresh.
Tips
- Rinse the Farro: Always rinse farro under cold water to ensure a clean and fresh taste. This step helps remove any debris and enhances the overall flavor of the dish.
- Perfectly Cooked Farro: Keep an eye on the cooking time! Aim for a tender texture with a slight bite, which adds a delightful chewiness to your salad.
- Massage the Kale: Don’t skip the massage! A little olive oil and gentle massaging will soften the kale and bring out its natural sweetness, making it more enjoyable to eat.
- Customize Your Dressing: Feel free to experiment with the dressing by adding herbs like dill or parsley for an extra burst of flavor. A pinch of red pepper flakes can also add a spicy kick!
- Let It Rest: Allow the salad to sit for 10-15 minutes after mixing. This resting period lets the flavors meld beautifully, creating a more delicious dish.
- Storage Tips: While this salad is best enjoyed fresh, it can be stored in the refrigerator for up to 2 days. Just be aware that the kale may wilt slightly over time.
- Serve It Up: This salad is delightful at room temperature or slightly chilled, making it perfect for picnics or meal prep!
Nutrition Facts
Calories: 380kcal
Carbohydrates: 35g
Protein: 20g
Fat: 18g
Saturated Fat: 3g
Cholesterol: 45mg
