Farro Waldorf Salad

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.

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Course: Grain-salad; side dish

Prep Time: 20

Cook Time: 25

Total Time: 45

Servings: cups

Calories: 140kcal

Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

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

Dressing

3 tablespoons orange juice
3 tablespoons seasoned rice vinegar
1 tablespoons canola oil
1/2 teaspoon cinnamon
1/4 teaspoon cardamom

Instructions

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.

Notes

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.

Nutrition