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Gut-Healthy Farro and Vegetable Salad Recipe

A wonderful teammate of mine has been visiting family, and a relative of hers is a wonderful cook. While on her visit, this relative whipped up the most satisfying and fiber-rich farro salad. She is happy to share the recipe with us, so let’s thank her for sharing her food and culinary wisdom!

The gut-healthy aspect of this salad is the whole-grains from the farro, and the soluble and insoluble fibers from the vegetables included. Remember from a recent post, whole grains are non-digestible carbohydrates – they travel to the large intestine where good gut bacteria feast upon them. The soluble fiber helps bulk your stool, needed for cases of diarrhea. The insoluble fiber adds water to the stool, making it softer and eases symptoms of constipation.

 

Now, here is the recipe!

 

Farro and Vegetable Salad

Servings: 4-6

Ingredients

  • 1 cup pearled or semi-pearled farro, uncooked
  • 1/3 cup finely chopped red onion
  • 1/3 cup finely sliced scallion, greens only
  • 1 small fennel bulb, finely chopped
  • 1 small cucumber (about ¼ cup) finely chopped
  • ¼ cup finely diced carrot
  • 1/3 cup diced tomato
  • ¼ cup minced parsley
  • 2 tablespoons minced mint
  • 2 tablespoons sherry vinegar
  • 1 tablespoon balsamic vinegar
  • 2 finely minced cloves of garlic
  • Salt
  • Pepper
  • 1/3 cup olive oil

Directions

  1. Cook the farro as described on its packaging. While the farro cooks, begin prepping the vegetables. After the farro is done cooking, allow it to cool down to room temperature.
  2. Add the chopped vegetables and herbs to the farro and give a good mix.
  3. Add the sherry vinegar, balsamic vinegar, garlic, salt, pepper, and olive oil to a Mason jar or small container. Close the lid and shake vigorously until completely combined. Then add the dressing to the farro mixture. Serve immediately and enjoy!

Note: saves in the refrigerator for 3-5 days in an air-tight container

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