Turn your greens into a satisfying meal with this Blueberry Farro Salad that's packed with color, nutrients and flavor!
Thank you to the U.S. Highbush Blueberry Council for sponsoring this post! As always, all blueberry-loving opinions are 100% my own.
In honor of National Nutrition Month, I’m bringing you this delicious Blueberry Farro Salad. I have to say that grain salads have kind of been an obsession of mine lately. I’m always on the search for new ways to make salads fun, interesting and satisfying. Not that I don’t enjoy regular salads but they usually leave you feeling hungry again a few hours later. With grain salads, however, you can turn your greens into a complete meal. Grain salads are a lot like regular salads except that they’re bulked up with heart-healthy whole grains like quinoa, farro, barley or brown rice. In addition to the grains, you can load them up with plenty of greens and other colorful, nutrient-packed ingredients. Grain salads are hearty and nutritious, and will keep you feeling full for hours.
When it comes to healthy eating, there’s no one diet that’s right for everyone. What’s most important is following a healthful eating plan that fits your lifestyle and is full of tasty, satisfying food. Try focusing on filling half of your plate with colorful fruits and vegetables and the remainder of the plate with healthy proteins and whole grains. Even small changes can have a big impact on your health. Simply swapping out refined grains for whole grains or swapping saturated fats with heart-healthy olive oil can mean big changes in terms of your health. Or try tossing a handful of blueberries into your dishes. A handful of blueberries a day packs a punch that is delicious and nutritious!
One serving of blueberries contains only 80 calories and is naturally low in fat and sodium. Blueberries are also a good source of fiber and vitamin C. Fiber serves many important functions including aiding in digestion, contributing to feelings of satiety or fullness, helping to lower cholesterol, and keeping blood sugar levels in check. Vitamin C plays an important role in immune function and helps to protect our cells from damage caused by free radicals.
My Blueberry Farro Salad is a great way to get started on the path to healthful eating. A colorful combination of nutrient-packed greens, blueberries, and beets are tossed with whole grain farro. If you’ve never had farro before, it’s a lovely grain with a pleasant, nutty flavor and chewy texture. It’s a versatile grain and cooks in about the same time as brown rice. You can make it ahead of time and then add it to your meals all week long.
For a boost of protein, I like to add grilled shrimp to this salad. In addition to protein, shrimp also provide heart-healthy omega-3 fatty acids and a host of vitamins and minerals. Plus, they cook in just a few minutes, which makes them perfect for weeknight meals. And finally, I like to top my salad with some feta cheese and toasted pecans for an extra pop of flavor and crunch.
I dress the salad with a simple, homemade dressing made with lemon juice, olive oil, Dijon mustard and a touch of maple syrup. It’s so easy- you’ll never need to buy salad dressing from the store again!
For more great recipes and other resources, check out the Blueberry Council website.
Recipe
Blueberry Farro Salad
Ingredients
- 1 cup farro
- Kosher salt and black pepper
- 1 pound large shrimp peeled and deveined
- 5 ounces baby kale blend or other salad greens
- 1 cup blueberries
- 1 ½ cup cooked beets cut into quarters
- 2 tablespoons crumbled feta cheese
- 2 tablespoons toasted pecans or spiced pecans
Lemon Dressing:
- 1 ½ tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- 2 ½ tablespoons extra virgin olive oil
- Kosher salt and black pepper
Instructions
- Place the farro, 3 cups water and a pinch of salt in a medium saucepan and bring to a boil. Reduce to a simmer and cook until tender, about 30 minutes. Drain the farro and set aside.
- Heat a grill pan over medium high heat and spray with cooking spray. Season the shrimp with a pinch of salt and pepper and add them to the grill. Cook about 3 minutes on each side until opaque. Remove from grill.
- To make the dressing, whisk the lemon juice, mustard, maple syrup, and olive oil together in a bowl. Season the dressing with a pinch of salt and pepper.
- To assemble the salad, toss the cooked farro, salad greens, blueberries, and beets together in a large bowl with the dressing. Top the salad with the grilled shrimp, feta, and pecans.
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