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Farro and purple kale bowl - Super healthy vegetables, filling whole grain farro make a delicious vegetarian and vegan main dish.

Purple Kale Farro Salad Bowl


  • Author: https://mayihavethatrecipe.com
  • Prep Time: 10 mins
  • Cook Time: 50 mins
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Dinner
  • Method: Stove top
  • Cuisine: Healthy / Vegan

Description

The addition of nutrient-packed veggies, like beautiful purple kale and juicy tomatoes, makes this delicious farro salad bowl a healthy and nutritious vegan dish that the entire family will love. It’s great served as a main or a side dish, and you can turn the leftovers into another hearty salad to enjoy the next day. Just add some fresh veggies and your favorite dressing and lunch is served!


Ingredients

  • 2 tbsp plus 2 tsp extra virgin olive oil, divided
  • 4 garlic cloves, minced
  • 1 cup semi-pearled farro, rinsed and drained.  If using whole grain farro see note 1
  • 3/4 plus 1/8 tsp salt, divided
  • 1/8 tsp ground black pepper
  • 6 cups purple kale, stems removed, roughly chopped
  • 2 large Portabella mushroom caps, diced
  • 15 grape tomatoes, sliced in half

Instructions

  1. Heat 2 teaspoons of olive oil in a medium saucepan with a lid. Add the garlic and cook over medium heat for about for 2 minutes, stirring often
  2. Add the farro and cook over medium-high heat for 3 minutes, stirring often
  3. Add 1 1/2 – 2 cups of water ( depending on cooking instructions on the packaging) and 1/2 teaspoon of salt. Bring to a boil, cover the pot, reduce the heat to low and simmer for 25 minutes. Set aside
  4. Heat 1 tablespoon of olive oil in a large skillet. Add the purple kale and 1/4 teaspoon of salt and sauté for 10 minutes, until soft. Transfer it to a plate and set aside.
  5. Using the same skillet, heat another tablespoon of oil. Add the diced mushrooms and sauté for 6-7 minutes, until all the water has evaporated. Add 1/8 teaspoon of salt and the black pepper
  6. Add the grape tomatoes to the skillet and sauté for 2-4 minutes until soft
  7. Combine the cooked farro, kale, mushrooms and tomatoes in a large bowl and toss well. Serve warm.

Notes

  1. If you are using whole grain farro, the ratio of grain to water is 1:3.  1 cup farro for 3 cups of water.  See blog post to find out about the different types of farro.

Nutrition

  • Serving Size: 1 cup
  • Calories: 275
  • Sugar: 3.6
  • Sodium: 451
  • Fat: 10.8
  • Saturated Fat: 1.4
  • Unsaturated Fat: 8
  • Trans Fat: 0
  • Carbohydrates: 38.6
  • Fiber: 8.5
  • Protein: 9.5
  • Cholesterol: 0
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