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.
- 1 cup dry pearled farro
- 1 cup water
- 1 cup orange juice, no pulp
- ⅛ 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 ½ cup)
- ⅓ cup chopped walnuts
- ⅓ cup chopped mint (12 grams)
- 2 cups arugula
- 3 tablespoons orange juice
- 3 tablespoons seasoned rice vinegar
- 1 tablespoons canola oil
- ½ teaspoon cinnamon
- ¼ 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. 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.
Cheers to heart-healthy summer salads!