Farro Salad with Coconut and Mango

If you’re still a bit intim­i­dated by whole grains, then go ahead and throw some tasty Ital­ian farro in your shop­ping cart. Farro is super easy to cook, and rich in fiber, mag­ne­sium and vit­a­mins A, B, C and E - a good addi­tion to a whole foods lifestyle. Here I make a sim­ple and tasty farro salad with coconut and mango.

Farro Salad with Coconut and MangoThat’s all well said, but the truth is that my vir­tu­ous bag of farro sat in the cup­board for a year before I cracked it open… I had no idea what do to with it. I used to think that it was just wheat berries under another name — but it’s not the same plant at all. Farro is an ancient, unhy­bridized wheat-​like grain used for thou­sands of years in North Africa and the Mid­dle East. It has an earthy, nutty, al-​dente qual­ity sim­i­lar to barley/​steel cut oats. It’s not a “heavy” tast­ing grain like wheat, and the inter­nets say farro goes well in sal­ads, soups and even makes a creamy risotto (a “far­rotto”!!), except it won’t go all gluggy like rice does when cold.

I made a few “deli-​style” sal­ads in the last while, and I love to have them in the fridge. This one can be enjoyed cold, or warm. We had it with pan-​fried salmon on the first day, then cold for lunch the day after. You can skip roast­ing your red pep­pers to save time, or use roasted pep­pers from a jar. There’s no rigid for­mula — skip or add some new ingre­di­ents if you like. Btw, I had just tossed the ingre­di­ents together in the pic­tures, and added the dress­ing later.

Farro Salad with Coconut and MangoDou­blecheck you label when you buy farro, so you end up with the right thing. Farro is often con­fused with spelt, which takes hours upon hours to cook. There’s a whole thing about it online which makes yam vs. sweet potato con­fu­sion thing look like noth­ing. I’m not even going there. So, I told you it takes 20 min­utes to cook, right? Just look on the back of the pack­age and dou­blecheck this is what it says. Here is what a bag of farro looks like, to give you an idea.

I think it’s healthy to eat a vari­ety of things, and by doing so you might just find some­thing you enjoy and want to have on a reg­u­lar basis. I know I’ll give farro another go soon — I’m think­ing a salad with feta, olive oil, cran­ber­ries and toasted wal­nuts. Or a farrotto!

Farro Salad with Coconut and Mango
Author:
Serves: 6
Ingre­di­ents
  • Salad
  • 1 cup uncooked farro
  • 1½ cups mango flesh, diced
  • ¼ cup red onion, finely diced
  • 1 roasted red bell pep­per, diced (roast your own, or use one from a jar)
  • ½ cup shelled and cooked edamame
  • ½ cup sliv­ered almonds
  • ½ cup shred­ded unsweet­ened coconut
  • Dress­ing
  • ½ lime, juiced
  • ¼ cup coconut milk
  • 1 tea­spoon honey
  • Salt and pep­per, to taste
Instruc­tions
  1. Cook the farro accord­ing to instruc­tions. 1 cup uncooked farro will yield approx. 3 cups cooked.
  2. In a small bowl, add the fresh lime juice, coconut milk, honey and sea­son with salt and pep­per and mix well.
  3. In a large bowl, mix the cooked farro and all of the remain­ing ingre­di­ents for the salad. Pour the dress­ing over the salad and toss very well. Serve imme­di­ately or keep chilled until ready to eat.

2 Comments

  1. What a delicious-​sounding com­bi­na­tion of ingre­di­ents … and then you go and put coconut milk in the dress­ing. That sounds incred­i­ble. I guess the farro could eas­ily be replaced with quinoa or even just plain rice. Love it!

    • Thanks, yea, whole grains can usu­ally be swapped no prob­lem — you can totally make this with quinoa. I have half a bag of farro left and I am so tempted to try the risotto! I think I will.

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