Farro Waldorf Salad
In this version, the Waldorf salad gets a much-needed flavor and nutrient makeover with whole grain farro as a base, the brightness of orange and some pizazz from cinnamon and cardamom.
Just like my red quinoa tabouli, this healthy farro salad is perfect for a potluck. The recipe holds up to travel; it’s nutritious, delicious; and it offers elements of surprise even though the ingredients are fairly familiar.
This farro waldorf salad recipe is both heart-healthy and diabetes-friendly. The magnesium in the farro and potassium in the oranges and orange juice are important for healthy blood pressure. And the various ingredients provide fiber, which is critical to both the heart and to blood sugar management. Eating whole grains like farro is linked to less risk of both heart disease and type 2 diabetes.
Here’s an updated version of the original Waldorf Salad. It’s modern with it’s bright citrus flavor on a background of whole-grain farro and punch of arugula. If you’re using a longer-cooking type of farro, simply follow the package directions except that you should replace 1 cup of water with 1 cup of orange juice.
- 1 cup dry whole grain or pearled farro
- 1 cup water
- 1 cup orange juice, no pulp
- 1/8 teaspoon salt
- 1 large apple, diced
- 1 large orange, peeled, white pith removed and diced
- 6 ounces seedless grapes, quartered (about 1.5 cups)
- 2 celery stalks, diced finely (about 1/2 cup)
- 1/3 cup chopped walnuts
- 1/3 cup chopped mint (12 grams)
- 2 cups arugula
- 3 tablespoons orange juice
- 3 tablespoons seasoned rice vinegar
- 1 tablespoons canola oil
- 1/2 teaspoon cinnamon
- 1/4 teaspoon cardamom
- Rinse the farro under cold water. Place the water, 1 cup orange juice and salt into a suacepan and bring to a vigorous boil. Add the farro. Cover and reduce heat to low medium. Simmer until the farro is done, about 20-25 minutes for pearled farro and longer for whole grain. Place the cooked farro in a large bowl and chill.
- Add the apples, orange pieces, grapes, celery, walnuts and mint to the farro. Mix well.
- To prepare the dressing, whisk all the ingredients together. Pour over the salad, and mix well. Refrigerate. Mix the arugula in prior to serving.
If you are a carb counter for diabetes management, and you’d prefer fewer carbohydrates, serve up a 1/2-cup portion for 16 grams carbs, 2 grams fiber and 106 calories.
- Category: Grain-salad; side dish
- Serving Size: 2/3 cups
- Calories: 140
- Sodium: 86mg
- Fat: 6g
- Saturated Fat: <1g
- Trans Fat: 0g
- Carbohydrates: 21g
- Fiber: 2.5g
- Protein: 3g
- Cholesterol: 0mg
Check out this recipe roundup for more than 2 dozen healthy summer recipes.
Cheers to heart-healthy summer salads!
Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.
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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.