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
- 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
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
Serving Size: 1/2 cup
* 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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