Farro Salad With Corn And Crispy Chickpeas
If you are looking for a healthy and delicious salad that is packed with nutrients, then look no further than this farro salad with corn and crispy chickpeas recipe. This salad is perfect for a light lunch or dinner and can be customized to include your favorite vegetables and herbs. It is also a great way to use up any leftover farro or cooked vegetables that you have in your fridge.
Ingredients
- 1 cup of farro, rinsed and drained
- 1 can of chickpeas, rinsed and drained
- 1 ear of corn, kernels removed
- 1 red bell pepper, chopped
- 1/4 cup of chopped fresh parsley
- 2 tablespoons of olive oil
- 1 tablespoon of honey
- 1 tablespoon of Dijon mustard
- 1 tablespoon of Worcestershire sauce
- 1/2 teaspoon of smoked paprika
- Salt and pepper to taste
Instructions
- In a medium saucepan, combine the farro with 3 cups of water and a pinch of salt. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the farro is tender but still slightly chewy. Drain any excess water and set aside to cool.
- Preheat the oven to 400°F. Rinse and drain the chickpeas and place them on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and sprinkle with smoked paprika, salt, and pepper. Toss to coat and roast for 20-25 minutes, or until crispy and golden brown.
- In a large mixing bowl, combine the cooked farro, roasted chickpeas, corn kernels, chopped red bell pepper, and parsley.
- In a small mixing bowl, whisk together 1 tablespoon of olive oil, honey, Dijon mustard, Worcestershire sauce, and a pinch of salt and pepper.
- Pour the dressing over the salad and toss to coat. Taste and adjust seasoning as needed.
- Divide the salad between four plates and serve immediately. Enjoy!
Variations
This salad is very versatile and can be customized to include different vegetables, herbs, and dressings. Here are some variations you can try:
- Substitute the red bell pepper with roasted sweet potatoes or butternut squash.
- Add some chopped kale or spinach for extra greens.
- Use a different grain such as quinoa, bulgur, or barley.
- Try a different dressing such as a lemon vinaigrette, balsamic vinaigrette, or tahini dressing.
Health Benefits
This farro salad with corn and crispy chickpeas is not only delicious but also very healthy. Here are some of the health benefits:
- Farro is a whole grain that is high in fiber, protein, and several essential nutrients such as magnesium, iron, and zinc.
- Chickpeas are high in plant-based protein, fiber, and several vitamins and minerals such as folate and manganese.
- Corn is a good source of fiber, vitamins, and antioxidants such as lutein and zeaxanthin.
- Red bell peppers are rich in vitamin C, vitamin A, and several antioxidants such as carotenoids and flavonoids.
- Olive oil is high in monounsaturated fats, which are heart-healthy and may help lower cholesterol and blood pressure.
- Parsley is rich in antioxidants and several vitamins and minerals such as vitamin K and vitamin C.
Conclusion
This farro salad with corn and crispy chickpeas is a delicious and healthy way to enjoy a vegetarian meal. It is packed with nutrients, fiber, and protein and can be customized to include your favorite vegetables and herbs. Whether you are looking for a light lunch or dinner, this salad is sure to satisfy your hunger and taste buds.