Mia Sugarman, SAR Dietetics ’22
Patricia Orus-Deya, SAR Dietetics ’23

Recipe modified from Feasting at Home and gimmesomeoven

Yield: 2 servings

Ingredients:
½ cup dry farro (yields ~1 ½ cups cooked) (may substitute other whole grain – quinoa, barley, brown rice, wheatberries)
4 cups leafy greens of choice (spinach, arugula, romaine, kale)
4 figs, halved or sliced
3 ounces goat cheese
¼ cup hemp or pumpkin seeds

Balsamic Maple Mustard Dressing Ingredients:
2 tablespoons olive oil
2 tablespoons balsamic
2 teaspoons maple syrup
1 teaspoon mustard (whole-grain if possible, for best flavor)
½ teaspoon kosher salt
¼ teaspoon pepper

Directions:
1. Boil 1 ½ cups water over high heat.
2. Add farro, stir to combine.
3. Reduce heat to medium to maintain a vigorous summer. Cook farro approximately 15-20 minutes until tender and chewy.
4. In a mixing bowl, add leafy greens with a pinch of salt and drizzle of olive oil until coated.
5. Divide greens among two bowls. Top with figs, goat cheese, and dressing. Sprinkle with hemp or pumpkin seeds.

What we liked:
– The sauce helped to combine all the flavors and ingredients together. It had a fresh autumn flavor.
– The figs & pumpkin seeds gave a nice crunch & the creamy goat cheese was a good contrast to the sweetness of the sauce.
– We liked the color combination of the green, brown & white.
– We liked that it’s quick and easy to make, and could be prepared in a college dorm.
– We liked that the farro could be replaced with other types of grains or starchy vegetables.

Suggestions:
– If figs are not in season other fresh fruits can be added/substituted. Fresh figs can also be substituted for dried figs.
– You can add more protein to this meal such as hard-boiled eggs or fresh fish.
– Other type of seeds can be added to this recipe, such as sunflower seeds or/and hemp seeds.

Nutritional Value:
– The faro is a good source of carbohydrate and is high in iron, calcium, and vitamin A
– Figs provide soluble fiber which helps to support healthy digestion.
– Leafy greens are rich in folate as well as vitamin C.
– Pumpkin seeds are high in omega-3 fatty acids, which is an essential fatty acid.
– Cheese is a good source of protein and calcium which is important for bone health.