Hallowed be thy Grains

By Katie Barreira

Curses to every germ, every cold-carrying microbe, every virus, bug and bacteria that has plagued us this flu season. The Center for Disease Control says that flu activity in the U.S. usually peaks around February, but can continue to occur as late as May. Well, it’s April 17th and I’m over it. After a brutal span of sick spells, and with the knowledge that what we put into our bodies directly affects our health, I’m on a mission to eat myself well.

As a result, I’ve rediscovered the delights of grain salads. Protein-rich grains make a meaty base for vegetarian salads that, on their own, are satisfying meals. The day I concocted this version, I knew it would become a staple in my diet. Packed with fresh green herbs, dried fruit and nuts, the addictive mixture would call to me even it didn’t get an A+ on the good-for-you test.

Try this recipe with any of the following whole grains and it’ll never get stale!

Farro: My fave for this dish because of its nutty flavor and substantial texture. Also doesn’t hurt that it’s lower in calories and has more fiber and protein than other whole grains.

Barley: The rich flavor and sturdy texture really fill out this supper salad.

Bulgur: This traditional tabouleh grain makes a more delicate salad.

COOKING TIP: To cool quickly for use in salads, spread cooked grains in an even layer on a baking sheet.

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Farro Herb Salad with Feta and Roasted Red Peppers
Makes about 5 cups

1 cup farro
Salt and pepper
1 cup roughly chopped flat-leaf parsley, divided
1 cup roughly chopped mint leaves, divided
1 clove garlic
1 tablespoon fresh lemon juice
1/3 cup extra-virgin olive oil
7 scallions, thinly sliced
1 large roasted red pepper, chopped (from a jar or the antipasto bar)
1/3 cup toasted pine nuts
1/3 cup currants
1/2 cup crumbled feta cheese (preferably sheep’s milk)

Rinse farro in sieve until the water runs clear. In a medium saucepan, bring 2 1/2 cups water and 1 teaspoon salt to a boil. Stir in the farro and cook, undisturbed, until tender, but still has some bite, 15 to 20 minutes; drain and cool.

Meanwhile, combine 1/4 cup each of the chopped mint and parsley in a blender with the garlic, lemon juice and olive oil; puree until smooth.

Finely chop the remaining mint and parsley and, in a large bowl, toss with the cooled farro, mint dressing, scallions, red pepper, pine nuts, currants and cheese; season to taste with salt and pepper. Serve or save – it gets even better if it sits overnight and will be good in the fridge for about 5 days.

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