Sweet Potato, Kale and Farro Salad

Healthy Living, Recipes

sweet-potato-kale-and-farro-salad

Here’s a healthy way to enjoy sweet potatoes without smothering them in butter and marshmallows. This healthy holiday side dish brings together the delicious flavors of fall.

Farro may be new to you: it’s an “ancient” grain, or, one that’s been around for thousands of years- but is being rediscovered by chefs and shoppers alike for a variety of reasons. Farro is a whole grain; we know that whole grains play a part in easing digestion, reducing the risk of heart disease, stroke, and type 2 diabetes while helping us to maintain our weight. It has a nutty flavor and a chewy texture, and is an excellent source of magnesium and iron, along with protein. In fact, you’ll get 6 grams of protein in a half cup serving of this dish, which is entirely plant-based.

 

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 lbs sweet potatoes (about 4 medium) cubed
  • 3 Tbsp olive oil
  • 1/4 tsp salt
  • Black pepper to taste
  • 1 cup farro
  • 1 lb kale stems discarded
  • 1 small red onion chopped
  • 3 garlic cloves minced
  • 1/2 lb mushrooms sliced

Preparation

Preheat oven to 425°. In a large bowl, toss sweet potatoes with 2 tablespoons oil, 1/8 teaspoon salt and black pepper to taste. On a baking sheet, arrange the potatoes in a single layer. Roast, turning once, until tender, about 30 minutes. Set aside.

Meanwhile, fill a large saucepan with 4 cups of water and bring to a boil. Add the farro, reduce heat to a simmer, and cook for about 30 minutes, or until farro is tender. Drain farro in a colander. Season with the remaining 1/8 teaspoon of salt and black pepper to taste. Set aside.

In a large saucepan, bring water to a boil. Add the kale and cook until just tender, about 3 minutes. Drain the kale. Squeeze out any excess liquid from the kale leaves. Chop the kale. Set aside.

In a large skillet, heat the remaining 1 tablespoon of oil over medium heat. Add the onion and garlic and cook until softened. Add the mushrooms and sauté until browned, about 3 minutes. Add the farro, sweet potatoes and kale and cook, stirring, until heated through. Season with black pepper to taste.

Yield: 10 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1/2 cup

Calories: 212
Sodium: 202mg
Fat: 4g
Carbohydrates: 38g
Saturated Fat: 0g
Fiber: 5g
Cholesterol: 0mg
Protein: 6g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.