Artichoke Heart, Kale, and Einkorn or Emmer Farro Salad

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This nutrient-dense heritage grain recipe is a great low-gluten choice when you use the einkorn option. It can be cooked and eaten cold for a tasty, healthy meal during the hot summer months when cooking is something you may want to avoid.

Nutritional Comment:
https://www.seleneriverpress.com/ancient-grain-primer-taking-a-closer-look-at-nutrient-dense-grains/
Einkorn: With a long history of cultivation dating back 9,000 years or so, einkorn has a simple chromosomal structure, low-gluten, and a high-lutein content that supports eye health. Einkorn can be consumed by many people who would otherwise have a bad reaction to readily available commercial wheat.

Emmer (Farro): Historically, emmer (also known as farro), predates einkorn. Emmer holds the distinction of containing more protein than any other member of the wheat family, a whopping 28 percent.

—Recipe adapted from Bluebird Grain Farms. The author of this recipe recommends a combination of curly and Tuscan kale.

Ingredients

• 2 cups whole grain einkorn or emmer farro, dry
• 2 cups warm filtered water plus 4 tablespoons whey, yogurt, kefir or buttermilk
• 1 tablespoon organic virgin olive oil
• 2 tablespoons organic butter
• 1 large shallot, cut into long, thin slices
• 1 teaspoon Italian dried herbs
• Sea salt, to taste
• 4 bunches (16–18 stems) kale, stems removed, washed, and coarsely chopped
• ⅛ cup dry white wine
• 2 cups fresh steamed artichoke hearts, quartered
• ½ cup feta cheese

For the Creamy Artichoke Dressing:

• 2 cups fresh steamed artichoke hearts, quartered
• ½ cup organic virgin olive oil
• 3 tablespoons white balsamic vinegar
• 2 tablespoons freshly squeezed lemon juice
• 2 tablespoons shallot, minced
• 2 cloves garlic, minced
• 1 teaspoon Italian dried herbs
• 2 tablespoons honey mustard
• Sea salt and pepper, to taste

Instructions

1. Soak grain in warm water mixture for at least 7 hours and as long as 24 hours. Drain.
2. Bring 4-6 cups salted (1 T. sea salt) filtered water to a boil in medium-size pan. Add einkorn or emmer farro. (Grain should be covered with water about ½ inch above the grain.) Simmer on low heat (50–60 minutes for emmer farro or 20–25 minutes for einkorn). Drain and set aside to cool. (This step can be done up to 5 days advance.) Alternatively, you can use a rice cooker for this step (use the brown rice setting). You will want 2 cups einkorn or emmer farro to 3 cups water.
3. In a large saucepan over medium heat, heat olive oil and butter. Add sliced shallot and simmer until translucent (8–10 minutes). Add Italian herbs and a dash of salt, and sauté for 2 minutes. Simmer chopped kale separately for a scant 8 minutes according to page 386 of Nourishing Traditions. Add chopped kale and white wine to pan and transfer immediately to a large bowl to cool. Once kale mixture is cool, add cooked emmer farro or einkorn. Mix in quartered artichoke hearts.
4. Prepare dressing: Place all ingredients in a blender and process until smooth. About 10 minutes before serving, toss dressing with salad and sprinkle with feta cheese.

 

 

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