Italian roast vegetable & farro salad

Roast Vegetable Salad

Serves 8

  • 400 g farro or bulgar wheat

  • 3 yellow courgettes, halved lengthways and deseeded (use green if you can't find yellow)

  • 2 green courgettes, halved lengthways and deseeded

  • 2 bulbs fennel, trimmed and thickly sliced, leafy tops reserved to garnish

  • 1 red onion, peeled and cut into chunks

  • 2 red peppers, deseeded and cut into chunks

  • 2 aubergines, cut into chunks

  • 4 cloves garlic, peeled

  • extra virgin olive oil

  • 1 splash herb or white wine vinegar

  • 1 good bunch fresh herbs, such as flat-leaf parsley, basil, mint and oregano

  • 1 squeeze lemon juice

  • sea salt

  • freshly ground black pepper

Preheat the oven to 200ºC/400ºF/gas 6. Soak the farro or bulgar wheat in cold water for 20 minutes, then drain.



Meanwhile, slice the courgettes crossways into chunky crescents and put into a large roasting tray. Add the remaining vegetables and garlic cloves and toss together with a good splash of olive oil. Season well.



Spread the vegetables out in one layer if you can, as they'll roast better this way – use 2 trays if you have to. Roast in the oven for 30 to 40 minutes, removing the trays from the oven and carefully shaking them every now and then, until the vegetables are cooked through and crisp around the edges. Sprinkle the vinegar over the vegetables as soon as they come out of the oven and set aside to cool. When cool, tip on to a large chopping board, add the fresh herbs and chop it all finely.



Place the farro or bulgar wheat in a large saucepan, cover with fresh cold water and bring to the boil. Simmer for 20 minutes or until tender, then drain well. Dress the farro or bulgar wheat with a good splash of olive oil and a squeeze of lemon juice, season with salt and pepper and toss with the chopped vegetables. Scatter the reserved fennel tops over the mix and serve.

Nutritional Information

Italian roast vegetable & farro salad

With tasty courgette, fennel and aubergine

0 foodies cooked this
This simple veggie salad really brings out the lovely nutty flavour of the farro – delicious!
Serves 8
1h 30m
Super easy
Method

Farro is a wheat grain that is eaten in salads, soups and desserts all over Italy. It's not expensive and can be found in good delis. If you can't find it, though, use bulgar wheat, which is just as nutty in texture and cooked in the same way.

Preheat the oven to 200ºC/400ºF/gas 6. Soak the farro or bulgar wheat in cold water for 20 minutes, then drain.

Meanwhile, slice the courgettes crossways into chunky crescents and put into a large roasting tray. Add the remaining vegetables and garlic cloves and toss together with a good splash of olive oil. Season well.

Spread the vegetables out in one layer if you can, as they'll roast better this way – use 2 trays if you have to. Roast in the oven for 30 to 40 minutes, removing the trays from the oven and carefully shaking them every now and then, until the vegetables are cooked through and crisp around the edges. Sprinkle the vinegar over the vegetables as soon as they come out of the oven and set aside to cool. When cool, tip on to a large chopping board, add the fresh herbs and chop it all finely.

Place the farro or bulgar wheat in a large saucepan, cover with fresh cold water and bring to the boil. Simmer for 20 minutes or until tender, then drain well. Dress the farro or bulgar wheat with a good splash of olive oil and a squeeze of lemon juice, season with salt and pepper and toss with the chopped vegetables. Scatter the reserved fennel tops over the mix and serve.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
Calories are simply a unit of energy. If you eat more than you use up, you might gain weight, or lose it if you don't eat enough. The amount you need depends on your age, gender and how physically active you are, but the average person needs around 2,000 calories a day.
Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.
We all love a treat now and then, but try to limit your sugar intake where possible. Most of the sugar in your diet should come from raw whole fruits and milk, because they give us lots of other nutrients at the same time. Check the ingredients list on food labels so you know how much sugar is in the food you eat.
We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.
Sometimes known as "bad fats", saturated fat is found in beef, pork, chicken skin, butter, cream and cheese - it can be bad for our heart and cholesterol levels if we eat too much. Unsaturated or "good fats" found in fish, nuts, seeds, avocados and some oils can help keep our heart healthy when eaten in moderation.
Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 150
    8%
  • Carbs 22.5g
    9%
  • Sugar 6.8g 8%
  • Fat 3.1g 4%
  • Saturates 0.5g 3%
  • Protein 5.4g 12%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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