Holy power-packed-nutrient-dense-salad.
Farro, sardines, red onion, and kale with a good dose of olive oil and some lemon. Don’t let it scare you! I promise you this salad is insanely yum and comes together in less than 10 minutes (provided you have some pre-cooked farro on hand).
I think some people get stuck on sardines. It’s mental thing more than an actual sardine thing. So if you are one of these people, I ‘m going to nudge you to give them a try. They really are delicious and so heart healthy and nutritious.
A two ounces of sardines has 12 grams of protein, is packed with omega-3 fatty acids, and weighs in at about 150 calories.
The Monterey Bay Aquarium SeafoodWATCH rates them as a ‘best choice’ so we can rest our minds that they are sustainably fished.
They are affordable (especially when compared to omega-3 friendly fish like wild salmon) and you can stock them right in your pantry, so you have a tasty, nutrient dense snack that is super convenient and available even when you don’t get to the grocery store.
Oh! And buy your sardines packed in olive oil. They are just so buttery and delish that way.
Ok. So did I do it? Did I pique your interest?
If so, you must try this simple salad.
And if you want to learn more about farro, tune in tomorrow, because I have the ‘Farro 101’ coming your way.
Farro Salad With Sardines and Kale
Yield: 1-2 servings
Prep Time:10 minutes
Cook Time:0 minutes
Total Time:10 minutes
Ingredients:
- 1 cup of COOKED farro
- 1 can of sardines in olive oil, chopped up
- 2tbsp. chopped red onion
- ¾ cup chopped kale
- Big Squish of lemon juice
- 1 tsp. extra virgin olive oil
- Salt and pepper to taste
Directions:
In a medium bowl combine farro, sardines, red onion, and kale. Give it a squish of lemon, a drizzle of olive oil and kiss of salt and pepper. Mix until everything is well incorporated. Enjoy!
Nutrients for the entire recipe: Calories: 503; Total Fat: 19g; Saturated Fat: 4.3g; Cholesterol: 35mg; Carbohydrate: 51.4g; Dietary Fiber: 7.4g; Sugars: 1.4g; Protein: 32.1g
Hi Dani – its Patricia (again) – I love canned sardines too so this is right up my alley again.
P.S. don’t hate me – I don’t mean to be the spelling police but peak should be pique as in arouse interest in something.
Did I pique your interest?
You sure did mine.
Right out of the pantry ?? Farro ???
I’ll look it up but I don’t know if it’s animal, mineral, or vegetable. In my 68 years of sucking air, I’ve never heard of farro. Have never seen it in other recipes either. I’m a beginner cook, not every day either. Will give it a try with something I know what it is.
Chuck – stay tuned, I’ll be posting a Farro 101 later today!
I had sardines in this salad today. If I had a tail I’d be wagging it. I really liked it a lot. I have two more cans and I bought a container of baby kale. That was new for me. I liked the convenience of it.
Chicken Chili for dinner. Feeling good today! Thanks for all the good advice.
Awesome! so glad to hear it…. enjoy:)
Hi, Dani!
We don’t have kale in our country. Can I sub it for spinach?
Yes – would definitely work!
I didn’t know about a salad. I steamed kale, onions, organic apple cider, raises and almond oil. Delicious!
Made the farro salad with substitions of spinach for the kale and red salmon for the sardines. It was fabulous! The lemon made it extra tasty!
Awesome!! So glad you liked it.
Absolutely love farro and sardines and you, Dani! This recipe has become one of my very favorites!!
So glad to hear that. This is one of my favorites too, so I’m happy to hear I’m not alone.