Cilantro and black bean farro salad

 by: CanolaInfo.org Nancy Hughes

Farro is a type of wheat with a nutty flavor and a slightly crunchy texture. Recipe and photo provided by CanolaInfo.org

10 servings / 35 min

Prep 15 min / Cook 20 min

Ingredients:

• 2 cups (500 mL) water
• 1/2 cup (125 mL) uncooked farro or wheat berries
• 1 1/4 cups (300 mL) grape tomatoes, quartered
• 1 cup (250 mL) chopped fresh cilantro
• 4 oz (125 g) fresh mozzarella petite balls or fresh mozzarella, cut into 1/2 inch (1 cm) cubes
• 1/2 cup (125 mL) finely chopped red onion
• 1 medium jalapeo, seeded, (if desired) and finely chopped
• 2 medium garlic cloves, minced
• 3 tbsp (45 mL) canola oil
• 1 tsp (5 mL) grated lime zest
• 2 tbsp (25 mL) fresh lime juice
• 1 tbsp (15 mL) cider vinegar
• 1 can (15-oz/426 mL) no-salt-added black beans, rinsed and drained

Directions:

In a medium saucepan, bring water to a boil over high heat. Add farro, reduce heat and simmer, uncovered, 15-18 minutes or until al dente. Drain in fine mesh sieve and run under cold water to cool completely. Shake off excess liquid.

Meanwhile, in a large bowl, combine tomatoes, cilantro, mozzarella, onion, jalapeno, garlic, canola oil, lime zest and juice, and vinegar. Stir in farro and beans. Toss gently, until just blended. Serve immediately for peak flavors and texture.

Tip: 

For peak color and texture, do not add the black beans until time of serving. The acidity in the other ingredients will cause the beans to muddle slightly onto the other ingredients if allowed to stand for longer than 30 minutes.

Nutritional info per serving (1 of 10)

Calories 140

Protein 6 g

Total fat 7 g, Saturated fat 2 g,Cholesterol 10 mg

Carbohydrates 15 g.Fibre 4 g,Sugars 1 g, Added sugars 0 g

Sodium 140 mg

Potassium 190 mg

Canola oil is heart smart choice. A Diabetes friendly Salad