Farro Salad with Watercress Beets and Caramelized Red Onions

PREP: 15 minutes | COOK: 1 hour | YIELD: 5 x 1-cup servings

Farro, a type of wheat, is crunchy and hearty and provides tons of fiber to keep your digestive system running smoothly. Don’t take my word for it, though! Try this recipe and I’m sure that you too will soon be adding farro to your weekly grocery list.

1 medium beet, scrubbed

½ cup (120 ml) farro

1 red onion, thinly sliced

1 tsp (5 ml) extra virgin olive oil

Pinch each sea salt and freshly ground black pepper

1 bunch watercress, root ball removed and discarded, cress washed well

1 red grapefruit, peeled and the segments cut from the membrane (save the membrane for the vinaigrette)

1 Tbsp (15 ml) grapefruit juice, squeezed from the leftover membrane

1 Tbsp (15 ml) aged sherry vinegar

1 Tbsp (15 ml) extra virgin olive oil

Pinch each sea salt and freshly ground black pepper

Preheat oven to 400°F (200°C). Place beet in a loaf pan and add enough water to come a quarter of the way up the side of the beet. Cover tightly with aluminum foil and cook in the oven for about 1 hour, or until tender when pierced with a skewer.

In the meantime, combine farro and 2½ cups (600 ml) water in a heavy-bottomed saucepan on high heat. Bring to a boil, stir and reduce heat to simmer, covered, for about 50 minutes or until tender but firm to the bite (al dente). Drain and set aside.

While farro and beet are cooking, place red onion on a baking sheet and toss with 1 tsp olive oil, salt and pepper. Spread out in a single layer and roast in oven for 15 to 20 minutes or until caramelized, stirring once.

Remove beet from oven when done. Uncover and let cool until comfortable to handle. The skin should slip right off, but you can use a paring knife to assist the process. Chop beet into bite-sized pieces.

To a large bowl, add cooked farro, chopped beet, half of caramelized onions, watercress and grapefruit segments. In a small bowl, whisk together grapefruit juice, sherry vinegar, 1 Tbsp olive oil and salt and pepper. Pour mixture over salad and toss to combine. Divide among plates and top with remaining caramelized onions. Serve immediately.


Calories: 96 | Calories from Fat: 34 | Protein: 2 g | Carbs: 16 g | Total Fat: 4 g | Saturated Fat: 0.5 g | Trans Fat: 0 g | Fiber: 3 g | Sodium: 17 mg | Cholesterol: 0 mg