Farro is a chewy, high protein, and high fibre ancient whole grain similar to barley. It has a nutty flavour with a hint of cinnamon and a chewy texture perfect for salads, soups, and sides. The “garnish” of the dill and lemon topping on the pork goes so well with the farro, tomato, and pea salad.
1 cup (206 g) uncooked farro, barley or wheat berry
3 cups (750 mL) low sodium chicken stock
2 garlic cloves, finely chopped
5 tbsp (75 mL) coarsely chopped dill
2 tbsp (30 mL) finely grated lemon zest
3 tbsp (45 mL) fresh lemon juice, divided
5 tbsp (75 mL) olive oil
1/8 tsp (0.5 mL) salt
1/8 tsp (0.5 mL) pepper
1 pork tenderloin (approximately 1 lb (450 g))
2 cups (300 g) cherry tomatoes
3 cups (225 g) (loosely packed) arugula
1 cup (150 g) frozen peas, thawed
1/2 cup (63 g) crumbled feta, loosely packed
- Bring farro and stock to a boil. Cover and simmer about 25 minutes, until slightly chewy. Drain and place in bowl.
- Preheat oven to 425°F (220° C). Mix garlic, 2 tbsp (30 mL) dill, 1 tbsp (15 mL) lemon zest, 1 tbsp (15 mL) lemon juice, 1 tbsp (15 mL) olive oil, salt and pepper in a small bowl with a fork to create a paste.
- Spray a grill pan with vegetable oil. Sear pork, turning occasionally, until golden brown on all sides, 5 minutes. Place pork on large baking sheet sprayed with vegetable oil and pat with dill and lemon paste. Place tomatoes on small baking sheet and spray with vegetable oil. Roast tomatoes 10 minutes, until slightly blistered, and remove. Roast pork until internal temperature reaches 145° F (63° C) for medium. Transfer pork to a cutting board and let rest at least 5 minutes before slicing.
- Whisk remaining 4 tbsp (60 mL) olive oil and 2 tbsp (30 mL) lemon juice. Add arugula, farro, peas, feta, remaining 3 tbsp (45 mL) dill, and 1 tbsp (15 mL) lemon zest; toss well to combine. Gently fold in roasted tomatoes. Place on platter, slice pork and lay overtop.
Nutrition – Serves 4-DF
Farro gets an A nutritional rating. Half a cup contains 7 grams of fibre and is a good source of protein for vegetarians and vegans with 7 grams per half cup serving. It also provides iron, magnesium, and B vitamins. It is considered a wheat grain.
Serving 501 g
Protein 41 g
Carbohydrate 56 g
Fibre 11 g
Fat 25 g
Saturated Fat 5.3 g
Cholesterol 65 mg
Sodium 449 mg