Tag Archives: Fennel

Insalata di Farro e Verdure (Farro and Vegetable Salad)

28 Apr

The fresh vegetables make this salad a perfect and colorful dish to celebrate the flavors of spring.  Farro is an ancient grain, a variety of wheat called emmer.  It was used by the Etruscans, Egyptians and the Romans. Nowadays it is cultivated especially in northern Tuscany, in the province of Lucca. Farro has a delicious nutty and earthy texture that makes it a wonderful choice for entrees, soups, side dishes and salads. It is a versatile ingredient, as well as being highly nutritious. Farro is rich in proteins, dietary fibers and magnesium; it is a good source of vitamin A, C, E and vitamin B complex, and it is low in fat. It has a very low glycemic index, making it also suitable for diabetics. I use farro perlato (pearled farro, from which a portion of the outer bran has been removed) instead of whole farro for my recipes, because it cooks faster and does not requiring soaking. In fact, farro perlato cooks in only 20 minutes. This is a quick, easy and tasty recipe to prepare, something you can eat either warm or cold. The sautéed and sweetly flavored vegetables combined with the nutty farro make an irresistible vegetarian dish.

INSALATA DI FARRO E VERDURE (FARRO AND VEGETABLE SALAD)
Preparation time: 35 minutes                            Servings: 8

Insalata di Farro

INGREDIENTS
320 g (1 ½ cups) farro perlato
8 tablespoons olive oil (Extra Virgin)
1 medium onion, chopped
2 garlic cloves
1 red chili pepper, finely sliced
3 carrots, finely cubed
1 red pepper, finely cubed
1 fennel, finely cubed
3 zucchini, finely cubed
250 g (2 cups) fresh peas (or frozen)
Salt and freshly ground pepper to taste
Parsley, basil or mint for decoration

DIRECTIONS
1. Rinse the farro in cold water and drain
2. Bring 4 cups of salted water (about 7 g,  1 ½  teaspoons of salt) to boil, add the farro, reduce heat and cook covered with a lid for 20 minutes (cook according to the directions on the package).  It should be firm and chewy
3. While the farro is cooking, in a non-stick pan sauté scallions, garlic and red chilli pepper in olive oil over medium heat for 4 minutes, stirring frequently
4. Add the carrots and pepper, toss for a few minutes
5. Add the fennel and zucchini, cook for 5 minutes. At this point add the peas and cook for additional 3-4 minutes stirring a few times to prevent burning. The cooking time for the vegetables can vary according to your taste: crispy versus soft and well cooked.  I go for crispy!
6. After 20 minutes drain the farro and add it to the vegetables. Toss to mix all the ingredients well! Add salt and pepper to taste.  You can serve it either warm or cold. Decorate with parsley, basil or mint.

Note: Instead of farro perlato you can use regular farro (cooking time is different) or any large grain. I would suggest brown rice for a gluten free version. -Paola

Insalata di Finocchi e Arance Rosse (Fennel and Blood Orange salad)

2 Mar

This year’s citrus season is almost over, but we still have time to enjoy this delicious Sicilian salad made with fennel bulb, blood orange and olives. This is a simple and refreshing dish, perfect to serve either for a light lunch or as a side dish with dinner. The sweet and beautifully colored blood oranges complement the delicate anise taste of fennel, while the addition of olives makes this recipe a symphony of flavors for your palate. The brilliant red flesh color of Sicilian blood oranges is due to an antioxidant compound which – although found in many fruits but uncommon to citrus fruit – makes this citrus very special! Fennel is indigenous to the Mediterranean area, but it is now widely cultivated in many other parts of world as well. The fennel bulb, foliage and the seed are used in various culinary traditions and medicinal purposes. Fennel is very refreshing, purifying and diuretic. The bulb is a crisp vegetable that can be used in many ways: sautéed, braised, grilled, stewed, au gratin or just eaten raw in salads, seasoned with extra virgin olive oil and lemon juice. This salad is not only very beautiful, but it is also delightful and healthy. It is rich in vitamin C, antioxidants and nutrients, and it helps keep you healthy too!

INSALATA DI FINOCCHI E ARANCE ROSSE (FENNEL AND BLOOD ORANGE SALAD)
Preparation time: 15 minutes                   Servings: 4

insalata di finocchi small

INGREDIENTS
Salad
2 medium fennel bulbs, thinly shaved with a mandolin or meat slicer
2 blood oranges, peeled
12 green olives or black (pitted and sliced) + 4 whole pitted

Dressing
4 tablespoons olive oil (Extra Virgin)
1 teaspoon lemon juice
Salt and pepper to taste

DIRECTIONS
1. Soak the unpeeled oranges in boiling water for about 5 minutes. This method facilitates removal of the white membrane when peeling
2. Using a sharp knife peel the oranges and remove membrane. Cut them into the shape you prefer. I like one in small pieces and the other one in slices
3. Coarsely slice the olives
4. Wash the fennel bulbs, slice off the stalk and any fronds, and thinly slice
5. In a large bowl combine the orange pieces, the fennel and the sliced olives. Toss with the dressing
6. Arrange the sliced orange on a serving plate. Place the salad mix in the middle and decorate with the whole olives. Serve immediately.

Note: When you purchase your vegetables choose fresh fennel; it is even better if you use male fennel without sprouts. Oranges should be firm and plump, and feel free to use either green or black olives, whichever you prefer. Fennel turns brown (oxidizes) quickly, so as soon as you slice it, quickly add the dressing to it. The presence of lemon juice will slow down the process. -Paola

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