Black rice is a whole grain that is high in protein, fiber, and iron with trace amounts of fat and sodium with a mild, nutty flavor (see our previous blog post). This recipe is perfect for an end of the season salad, enjoy!
Makes: 10 servings, 1 1/4 cups each
- 1 cup farro, rinsed
- 2 cups water plus 1 1/3 cups, divided
- 1 teaspoon salt, divided
- 2/3 cup Forbidden black rice, rinsed
- 1 tablespoon extra-virgin olive oil
- 1 large onion, quartered lengthwise and thinly sliced crosswise
- 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
- 2 tablespoons port or water
- 1/2 cup extra-virgin olive oil
- 2 tablespoons red-wine vinegar
- 2 tablespoons balsamic vinegar
- 3 cloves garlic, minced
- 1 tablespoon chopped fresh thyme
- 1 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1/2 teaspoon fennel seeds, lightly crushed
- 2 medium zucchini
- 1 small eggplant (about 1 pound)
- 1 large onion
- 2 medium red bell peppers
- 3 medium tomatoes
- 1/3 cup chopped fresh parsley
- To prepare grains: Combine farro, 2 cups water and 1/2 teaspoon salt in a medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer, cover and cook until the farro is tender, 20 to 30 minutes. Let stand, covered, for 5 minutes.
- Meanwhile, combine rice, 1 1/3 cups water and 1/4 teaspoon salt in another medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer, cover and cook until the rice is tender, about 30 minutes. Let stand, covered, for 5 minutes.
- Drain any remaining liquid from the farro and rice; fluff with a fork. Spread out on a large baking sheet to cool.
- Meanwhile, heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add onion, thyme and 1/4 teaspoon salt. Cook, stirring often, until the onion is browned in spots, 5 to 7 minutes. Reduce the heat to medium-low, cover and cook very gently, stirring occasionally, for 10 minutes more. Add port (or water), increase heat to medium-high and cook, stirring, until the liquid sizzles away, 15 to 30 seconds. Set aside to cool.
- To prepare vegetables: Preheat grill to medium-high.
- Whisk 1/2 cup oil, red-wine vinegar, balsamic vinegar, garlic, thyme, 1 teaspoon salt, pepper and fennel seeds in a large bowl.
- Slice zucchini and eggplant lengthwise into 1/2-inch slices; cut onion into 1/2-inch-thick slices. Cut bell peppers lengthwise in quarters; remove seeds and stem. Core tomatoes and cut in half. Brush all the vegetables generously on both sides with 1/2 cup of the vinaigrette, leaving the remaining vinaigrette in the bowl.
- Place about half the vegetables on the grill. Grill, turning once or twice, until softened and charred in spots, 5 to 10 minutes total. Remove to a large plate as they are done and grill the remaining vegetables.
- To assemble: When cool enough to handle, peel the tomatoes and add to the bowl with the vinaigrette. Crush them with a spoon or your hand into a chunky sauce. Chop the other vegetables into bite-size pieces and add to the bowl; gently stir to combine. Add the farro, rice and onion mixture and gently stir to combine.
Nutrition Per serving: 292 calories; 14 g fat (2 g sat, 10 g mono); 0 mg cholesterol; 38 g carbohydrates; 0 g added sugars; 6 g protein; 7 g fiber; 480 mg sodium; 547 mg potassium. Nutrition Bonus: Vitamin C (135% daily value), Vitamin A (45% dv), Potassium (16% dv)
Exchanges: 1 1/2 starch, 2 1/2 vegetable, 2 1/2 fat