Farro, Mint and Arugula Salad

Updated: Dec 5, 2021

A perfect side dish or plant-based meal, this salad features ingredients like arugula, mint, pistachios, radishes, farro (a type of whole grain with a consistency similar to brown rice), and olive oil to create a dish full of unique flavors and aromas.


Vitamin K is the featured micronutrient of this salad. The vitamin is found in any green vegetable: leafy, cruciferous, stemmed, you name it. Some of the foods highest in Vitamin K include the leafy greens such as kale, spinach, romaine, and—you guessed it—arugula! Vitamin K plays a role in the synthesis of blood clotting factors and bone proteins. Clotting factors are molecules similar to a hormone that have a distinct role in promoting the process of blood clotting, which is important for the healing process when blood vessels are damaged. The bone proteins that Vitamin K helps to create play a role in bone growth, maintenance, and repair. A person with low Vitamin K may experience easy bruising, excessive bleeding, and possibly earlier onset of osteoporosis.


Vitamin K is a fat-soluble vitamin, meaning that its nature is to be stored in the liver and is not easily excreted. Therefore, because it is a stored vitamin, it has a higher susceptibility to cause toxicity disease if too much is taken in before it can be used. Someone with too much Vit. K might experience hemolytic anemia (a type of anemia in which red blood cells are destroyed faster than they can be made) and kidney damage. However, someone who is receiving vitamin K strictly from food sources can easily avoid Vit. K toxicity; the danger comes with unnecessary supplementation.


So, eat your vitamins!!!!!!


Fun fact: Vitamin K was discovered by Edward Doisy Sr., a Saint Louis University graduate and the benefactor of the Doisy College of Health Sciences building on SLU’s campus!


Happy eating!!!🍅💪🏻


The Recipe:


FARRO SALAD

ADAPTED FROM CHARLIE BIRD

YIELD:12 SERVINGS


Prep Time: 15 mins Cook Time: 30 mins Total Time: 45 mins


INGREDIENTS:

  • 2 cup farro

  • 2 cup apple cider

  • 4 tsp salt

  • 4 bay leaves

  • 1 cup EVOO

  • ¼ cup lemon juice

  • 1 cup parmesan cheese, shaved with a vegetable peeler

  • 1 cup pistachios, chopped

  • 4 cups arugula

  • 2 cup basil leaves, torn

  • 2 cup mint leaves

  • 2 cup cherry tomatoes, halved

  • 1 cup thinly sliced radish

  • Sea salt, for serving


METHOD:


In a medium saucepan, bring farro, apple cider, salt, bay leaves and 2 cups water to a

simmer. Simmer until farro is tender and liquid evaporates, about 30 minutes. If all the

liquid evaporates before the farro is done, add a little more water. Let farro cool, then

discard bay leaves.


In a salad bowl, whisk together olive oil, lemon juice and a pinch of salt. Add farro, cheese

and pistachio nuts and mix well. This salad base will keep for up to 4 hours at room

temperature or overnight in the refrigerator (bring to room temperature before serving).

Just before serving, fold in arugula, herbs, tomatoes, radish and flaky salt to taste.




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