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Cilantro and black bean farro salad

Farro is a type of wheat with a nutty flavor and a slightly crunchy texture.
Recipe and photo provided by CanolaInfo.org
Two ramekins filled with chopped tomato, cilantro, red onions and black beans
10 servings / 35 min

Prep 15 min / Cook 20 min

Ingredients
  • 2 cups (500 mL) water
  • 1/2 cup (125 mL) uncooked farro or wheat berries
  • 1 1/4 cups (300 mL) grape tomatoes, quartered
  • 1 cup (250 mL) chopped fresh cilantro
  • 4 oz (125 g) fresh mozzarella petite balls or fresh mozzarella, cut into 1/2 inch (1 cm) cubes
  • 1/2 cup (125 mL) finely chopped red onion
  • 1 medium jalapeño, seeded, (if desired) and finely chopped
  • 2 medium garlic cloves, minced
  • 3 tbsp (45 mL) canola oil
  • 1 tsp (5 mL) grated lime zest
  • 2 tbsp (25 mL) fresh lime juice
  • 1 tbsp (15 mL) cider vinegar
  • 1 can (15-oz/426 mL) no-salt-added black beans, rinsed and drained
Directions
  1. In a medium saucepan, bring water to a boil over high heat. Add farro, reduce heat and simmer, uncovered, 15-18 minutes or until al dente. Drain in fine mesh sieve and run under cold water to cool completely. Shake off excess liquid.
  2. Meanwhile, in a large bowl, combine tomatoes, cilantro, mozzarella, onion, jalapeno, garlic, canola oil, lime zest and juice, and vinegar. Stir in farro and beans. Toss gently, until just blended. Serve immediately for peak flavors and texture.

Tip: For peak color and texture, do not add the black beans until time of serving. The acidity in the other ingredients will cause the beans to “muddle” slightly onto the other ingredients if allowed to stand for longer than 30 minutes.

Nutritional info per serving (1 of 10)
  • Calories 140
  • Protein 6 g
  • Total fat 7 g
    Saturated fat 2 g
    Cholesterol 10 mg
  • Carbohydrates 15 g
    Fibre 4 g
    Sugars 1 g
    Added sugars 0 g
  • Sodium 140 mg
  • Potassium 190 mg