Lucky Iron Fish

Farro Salad - Summer Side Dish

Farro Salad - Summer Side Dish

Farro is a type of ancient grain from the wheat family, know to be nutty, slightly sweet and pleasingly chewy. It’s a staple of Italian diets, and can be made into a side dish like this for any summer barbeque. This vegan recipe uses a perfect batch of Lucky Iron Fish water. Add your own twist by introducing more fresh herbs like basil, or try including cherry tomatoes, chickpeas or cucumber. Alter this dish from vegan to vegetarian by adding some soft cheeses like goat or feta, too.

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Makes approx. 6 servings 
Ingredients

4 cups (1 L) of Lucky Iron Fish water
10 oz farro (about 1 1/2 cups)
1 tsp salt1 lb(s) tomatoes, seeded and chopped
½ sweet onion, chopped 
¼ cup snipped fresh chives
¼ cup finely chopped Italian parsley leaves
1 clove garlic, minced
2 Tbsp balsamic vinegar
Freshly ground black pepper
¼ cup extra-virgin olive oil
*Optional: goat cheese or feta


Directions

  1. Combine the Lucky Iron Fish water, and farro in a medium saucepan. Add a pinch of salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes. Drain any remaining water (should be around ½ cup), and then transfer to a large bowl to cool.
  2. Add the tomatoes, onion, chives, and parsley to the farro, and toss to combine.
  3. In a medium bowl, whisk together the garlic, vinegar, salt, pepper, and olive oil. Add the vinaigrette to the salad and toss to coat.
  4. The salad can be refrigerated overnight. Bring to room temperature before serving.

*To make Lucky Iron Fish water, place 1L (4 cups) of water in a pot. Once boiling, add the Lucky Iron Fish plus 1-2 drop of acidity, like lemon or use 2-3 drops of tomato juice from the tomatoes in the recipe. Boil for 10 minutes. Remove the Lucky Iron Fish with a spoon or tongs, rinse under cold water to cool, then wash with mild soap and dry thoroughly. This water is now infused with 4-7 mg of iron, and will keep for 2-3 days in the fridge without any change in flavour.

2 comments

May 30, 2018 • Posted by Lucky Iron Fish

@Mary Smith
The Fish needs to be in a rolling boil for 10 minutes for the iron to leach from the Fish. If you were to put the iron directly in the oatmeal the iron would not be released.

May 29, 2018 • Posted by Mary Smith

Hi, why can’t I cook my oatmeal with the iron fish in the pot instead of having to boil water with the iron fish first then using the boiled water to make the oatmeal.
Thank you

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