High-Fiber Chickpea & Farro Salad Recipe With Artichokes & Tomatoes (20 Minutes, 8 Ingredients) by Jan Mostrom
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I needed to bring a salad to a barbecue and this artichoke, chickpea and farro salad recipe was a filling, tasty hit! This artichoke, tomato, chickpea and farro salad is so easy to put together. While the farro cooks, add the ingredients into your salad bowl, toss and you have a beautiful, nutritious and delicious salad. This grain and vegetable salad is filling enough to stand alone as a vegetarian meal or paired with your favorite protein as a beautiful side dish.
Here is your shopping list for this wholesome vegan salad recipe: farro (check out the health benefits of farro), sundried tomatoes and the oil they're packed in, white wine vinegar, shallots, chickpeas (check out the health benefits of chickpeas), artichoke hearts (check out the health benefits of artichoke hearts), fresh tomatoes, fresh arugula or spinach and optional fresh mint leaves.
According to The New York Times, "Farro is not wheat, but a plant and grain all its own. A grain of farro looks and tastes somewhat like a lighter brown rice. It has a complex, nutty taste with undertones of oats and barley. But lacking the heaviness of many whole-wheat grains, farro tastes more elegant than earnest." However, because farro is a type of wheat, it is not gluten-free. If you are gluten-free, just can easily substitute quinoa for the farro and you have a wonderful gluten-free salad.
The grain can also be made ahead of time to decrease prep time. As always feel free to substitute different beans or vegetables. Serve this high-fiber recipe (read about the importance of fiber in our diets) for lunch or dinner.
Cuisine: American
Prep Time: 10 minutes
Cook Time: 10 minutes (will depend on type of farro used)
Total Time: 20 minutes
Servings: 8
Ingredients
- 1 cup farro (I like to use 10-minute farro from Trader Joe's)
- 1/2 cup oil-packed sundried tomatoes, thinly sliced
- 1/4 cup sundried tomato oil (from the jar)
- 1/4 cup white wine vinegar, plus more as needed
- 1 large shallot, finely chopped
- 15 ounces (1 can) chickpeas, drained and rinsed
- 14 ounces (1 can) artichoke hearts, drained and sliced into halves or quarters
- 3 cups cherry or grape tomatoes (about 1 pound), cut in half
- 4 packed cups arugula leaves (or fresh spinach)
- 1/4 cup fresh mint, thinly sliced (optional)
Here's how to make it:
- Cook the farro according to package directions. When the farro is cooked, drain and set to the side. (You can cook your grain ahead of time and add it to the vegetables to assemble when desired.)
- While the farro cooks, add the sundried tomatoes, sundried tomato oil (or olive oil), vinegar, shallot, chickpeas, artichoke hearts, tomatoes and a good pinch of salt and freshly ground pepper into a large salad bowl. Toss well to combine. (If it will be longer than two hours before serving, wait to add greens and place the salad in the fridge until serving time.)
- When you are ready to serve add the arugula, a bit more salt and pepper and the mint, if desired. Toss and enjoy. Store any leftovers in an airtight container in the fridge.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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