I’m a huge fan of grain salads, and this Celery Spinach Farro Grain Salad with Carrot-Tops, Herbs, and Capers is one of the best combos I’ve tried.
Farro is an ancient variation of whole wheat that’s been around for thousands of years.
And there’s a reason it’s regaining popularity in modern culinary and wellness circles, despite the fact that it’s not gluten-free.
Farro is packed with almost 30% of your daily fiber needs, and 10% of your daily recommended iron, and has a delicious chewiness that’s extremely satisfying.
For this salad I’ve paired farro with celery and spinach, adding even more of a nutritional punch to this hearty grain salad.
For starters, celery is considered to be cooling in holistic wellness circles, so it’s a great ingredient to use when you’re dealing with uncomfortable heat symptoms or a hot summer climate.
And as for spinach, let’s just say that anyone who doesn’t consider this leafy green a superfood doesn’t know what they’re talking about.
Spinach is jam-packed with both water-soluble vitamins and fat-soluble vitamins.
Not to mention the mass amounts of minerals and other nutrients you get from every bite.
And if you’re low in iron (as the majority of mamas out there are,) this grain salad recipe should be on your go-to list, because just one cup of spinach covers 36% of your daily iron needs.
Your body will be able to absorb all of that iron because this recipe also includes vitamin C-rich parsley and lime, which is essential for iron uptake.
And then there’s the ever-underutilized carrot-top.
Most people throw their carrot-tops away.
But if you’re one of those people then stop right now, because you’re missing out on some delicious and nutritious opportunities.
I first started using carrot-tops to make broth, but I recently started chopping them up and sticking them in recipes like this one, and my life has never been the same.
Carrot-tops are mild tasting, filled with nutrients, and have been shown to boost the immune system, improve vision, treat kidney problems, regulate blood pressure, improve bone-density, and aid in digestion.
Plus, they add a nice frilly visual element to whatever dish you put them in.
But that’s enough gushing for now.
Because the real beauty of this dish is in its flavor.
Here’s how you do it:
1 1/2 cups dried farro, cooked in 3 cups broth or water
2 glugs olive oil
1 bunch celery, chopped into slivers
8 cups baby spinach leaves
1/2 cup water
1 bunch carrot tops, finely chopped
2 green onions, finely chopped
1/2 cup finely chopped parsley
1/2 cup finely chopped dill
1/4 cup coarsely chopped capers
5 tsp caper brine
1/2 cup olive oil
2 limes, juiced
While the farro is cooking, heat olive oil and celery over medium heat in a large skillet.
Allow celery to cook until it starts to soften but doesn’t quite lose its crunch, about 12 minutes. Then add spinach and 1/2 a cup of water, cover, and allow to steam just until the spinach starts to wilt. Then turn off heat and set aside.
Meanwhile, chop-up and combine the carrot-tops, herbs, capers, brine, olive oil, and lime juice in a medium-sized mixing bowl.
When ready, mix the farro, celery, and spinach together.
You can then either add in the carrot-top herb-and-caper mixture or use it as a topping. Finish off with Parmigiano and you’ve got yourself a delicious herb salad.
This celery and spinach herb salad stands well on its own, but feel free to add some extra protein on the side if you like!
Now I’d love to hear from you.
What’s your favorite whole-grain?
Leave a comment and let me know, this recipe will work well with other varieties too!
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Because you CAN have, be, and do it all.
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