Farro Salad with Sun-dried Tomatoes and Capers

Way back in the day, before I was vegan, I loved the taste of a tuna salad that had sun-dried tomatoes and capers in it. I remember this salad as being easy to make, and with more sophisticated flavors than a typical tuna salad. Eventually, I gave up eating animals, but remembered this salad dressing. I really liked this tangy combination and wanted a vegan version.

Nowadays, I am interested in a healthy variety of plant foods, and what those foods can offer me nutritionally. To that end, I have been rotating different grains through my weekly menu and have grown fond of farro. It reminds me of barley in that it is a chewy, mellow flavored grain that is a nice backdrop for other flavors.

This salad combines farro with that yummy dressing, which is so much better than the original version. It also provides a good amount of protein, which I find keeps me more satiated.

Farro Salad with Sun-dried Tomatoes and Capers

Ingredients:

1 cup farro
1 15oz can garbanzo beans, drained and rinsed
1 tbsp capers, drained
1/4 cup sun-dried tomatoes, chopped (press them between paper towels to remove excess oil)
2 stalks celery, diced

1/4 cup vegan mayo (I prefer Vegenaise)
1 tsp dried parsley
1/4 tsp black pepper
2 tsp dijon mustard

Directions:

Put the farro in a strainer and rinse it with cold water. Cover the rinsed farro with three cups of water in a sauce pan and add a pinch of salt. Bring the farro to a slow boil and let it simmer for 15 minutes. It should be chewy and firm when it is done, but not crunchy at all. Drain off any excess water from the farro and let it cool.

While the farro is cooking, drain and rinse the garbanzo beans and put them in a large bowl. Drain the capers and add them to the garbanzo beans. Chop the sun-dried tomatoes, and add them as well. Then wash and dice the celery and throw that into the bowl with the garbanzo beans. When your farro is cooled add that to the bowl, and toss to combine all the ingredients.

Next, prepare the dressing by mixing the mayo, parsley, pepper and mustard. Add the dressing to the other ingredients and mix to incorporate it all together.

For 6 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 128 g

Amount Per Serving

Calories  237 Calories from Fat  70

% Daily Value*

Total Fat  7.8g 12%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  253mg 11%

Potassium  35mg 1%

Total Carbohydrates  33.0g 11%

Dietary Fiber  6.6g 27%

Sugars  0.8g

Protein  8.4g

Vitamin A 3% • Vitamin C 4% Calcium 4% • Iron 13%

Nutrition Grade C+

* Based on a 2000 calorie diet