This salad has it all: protein and healthy fats from peanuts, fiber and protein from farro, various other nutrients from fresh mixed greens and fresh or dried fruit, and a whole lot of flavor from these healthy ingredients and the spicy-sweet dressing. And yes, I did put farro, the mother of all whole grains with a nuttier flavor and chewier texture than rice, in a salad.
I’ve praised the merits of farro before in a risotto-style dish, but this time around, you can blame my trip to Italy three years ago, where we stopped at a locals-only cafe that had an entire menu dedicated to salads that contained a large scoop of rice. While rice isn’t exactly what carb-avoiding salad-eaters are going for, it did add a great, chewy texture and some heartiness to salads that might otherwise leave you yearning for a carbalicious snack just a couple hours later. As a whole grain full of protein and fiber, farro achieves a longer-term fullness and isn’t exactly the same type of refined, carbohydrate-heavy grain as the white rice we’re now told to avoid.
I love the contrasting textures in this salad – soft crunch from the greens, a hard crunch from the peanuts, chewiness from the farro, and (if you take my tip to not use dried sour cherries, which weren’t tangy enough to stand up to the spicy sweetness of the dressing, and to use tangerines, tangelos, or even grapefruit instead) the juicy explosion from fresh citrus.
The flavors were all incorporated to accommodate the banana, jalapeno, and cilantro flavors from the dressing. Peanuts pair exceedingly well with bananas, but also with the Thai-inspired cilantro, jalapeno, and ginger flavors. Nutty farro provides some savory, subdued relief from the sweetness of the banana and the spiciness of the jalapeno, and incorporating some purple lettuces provides a great bitter contrast to the banana’s sweetness. If you use a tangy, fresh citrus fruit, it will cut the creamy sweetness of the banana nicely.
This is a great salad for work day lunches, as it keeps you full and satisfied throughout the afternoon, and for dinner, as it makes for both a more wholesome and substantial meal.
Mixed Greens, Chopped Peanuts and Farro Salad with Spicy Banana-Cilantro Dressing
4 c. mixed greens, chopped
1/4 c. peanuts, chopped
1 c. cooked farro
1/2 c. fresh tangerine, tangelo, or grapefruit wedges, or 1/4 c. tangy, unsweetened dried fruit, chopped
Spicy Banana-Cilantro Dressing
Mix greens, peanuts, farro, and fruit together in bowl. Toss with 1/3 c. Spicy Banana-Cilantro Dressing; if preferred, add more dressing.