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Harvest Salad with Sprouted Farro & Maple Balsamic Dressing

Harvest Salad with Sprouted Farro & Maple Balsamic Dressing

This wholesome, hearty salad is bursting with warm fall flavours!
45 minutes
4 Servings
Best enjoyed with cozy sweaters and candlelight.

If fall was a salad, here it is! This Harvest Salad with Sprouted Farro is bursting with warm flavours, and makes use of some wonderful seasonal fruits and veggies. It also has an incredible mix of textures with soft roasted butternut squash and red pepper, crisp apple, chewy sprouted farro and dried cranberries, plus crunchy sprouted chickpeas and pumpkin seeds. It’s all topped off with a tangy balsamic with just a hint of maple. It’s packed with so much flavour and nutrition, it’s sure to be your new autumn favourite.

Sprouting improves taste and texture, reduces cook time, and aids in digestibility and bioavailability. Sprouted farro has a wonderful hearty, chewy texture and nutty taste. And because sprouted chickpeas have already been soaked during the sprouting process, no pre-soaking is required. 

ingredient tips & substitutions

  • If you don’t have butternut squash, sweet potato would work wonderfully too
  • Use any mild tasting apple that you have available 
  • You could swap the spinach for kale or lettuce if you prefer
  • Pecans or walnuts would be a great alternative to pumpkin seeds

recipe notes

You can find the recipe for crispy roasted chickpeas in our sprouted chickpea cooking guide. If roasting at the same time as the vegetables, use a separate pan. The chickpeas won’t get as crispy if they pick up moisture from the vegetables.

This recipe is naturally vegan. Please note that sprouted farro does contain gluten. 

This salad is best enjoyed immediately. If making ahead of time, we suggest storing ingredients in separate containers and combining when ready to eat.

Harvest Salad with Sprouted Farro and Maple Balsamic Vinaigrette

This wholesome, hearty salad is bursting with warm fall flavours!
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4

What You'll Need:

  • 1 cup Second Spring Organic Sprouted Farro (dry)
  • 1 cup roasted Sprouted Chickpeas*
  • 1 butternut squash
  • 1 red pepper
  • 1 medium sized apple
  • 4 cups baby spinach
  • 1 tbsp oil
  • 1 tsp paprika
  • 1 tsp cinnamon
  • ¼ cup dried cranberries
  • ¼ cup pumpkin seeds

Dressing

  • ¼ cup balsamic vinegar
  • cup olive oil
  • 2 tbsp maple syrup
  • 1 tsp smooth dijon mustard

How To Make It:

  • Preheat the oven to 450°F. Chop butternut squash into small cubes and combine with paprika, cinnamon and approximately ¾ of the tbsp of oil. Slice the red pepper and toss with the remaining oil. Place butternut squash and red pepper with the skins facing down on a baking sheet. Roast for 25-30 minutes, flipping the butternut squash halfway.
  • While vegetables are in the oven, cook the Organic Sprouted Farro according to the package directions.
  • Whisk together dressing ingredients.
  • Slice the apple. Once the sprouted farro is cooked, rinse thoroughly under cold water. Remove vegetables from the oven and allow to cool.
  • To assemble the salad, place spinach in a bowl and top with grain, vegetables and apple. Sprinkle cranberries, pumpkin seeds, and roasted chickpeas on top and drizzle the dressing.

Notes

* You can find the recipe for crispy roasted chickpeas here 

Have you made this recipe? Tag @secondspringfoods on Instagram!

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Sprouted Farro Tomato Basil Risotto

Sprouted Farro Tomato Basil Risotto

Creamy, flavourful and delightfully chewy, sprouted farro makes an easy and delicious one pot risotto.
60 minutes
4 Servings
Serve with freshly grated parmesan cheese and smooth jazz.

Sprouted Farro (or Emmer) is an ancient variety of wheat with its own unique nutty taste and hearty texture. Farro may not be familiar to you, but farro risotto is a traditional Italian dish that can still be found on restaurant menus across Italy. Unlike risotto made with rice, which has to have liquid added in many intervals, this sprouted farro risotto has a much simpler method. While farro risotto is creamy, it is chewier and less starchy than risotto made with rice.

Toasting the sprouted farro with the aromatics really helps it to absorb the onion and garlicy goodness and brings out its naturally nutty flavour (it becomes very fragrant too – it smells kind of like popcorn!). It’s the same idea with allowing the wine to absorb before adding the other liquids, it really highlights the flavours. I chose a dry wine meant for cooking, but you can choose any dry white wine according to your preference and availability. You can also use regular broth (beef, chicken, vegetable, mushroom etc.) but I recommend low or no sodium broth so you can control the amount of salt; simply add salt to taste after adding the parmesan. 

Sprouted Farro Tomato & Basil Risotto

Creamy, flavourful and delightfully chewy, sprouted farro makes an easy and delicious one pot risotto.
Prep Time: 10 minutes
Cook Time: 40 minutes
Rest Time: 10 minutes
Servings: 4

What You'll Need:

  • 1 ½ cups (dry) Second Spring Organic Sprouted Farro
  • 3 tbsp butter
  • 1 cup chopped onion
  • 3 cloves garlic
  • ¾ cup white wine
  • 2 cups vegetable broth (low or no sodium)
  • 1 ½ cups canned diced tomato (unseasoned)
  • 1 cup finely grated fresh parmesan cheese
  • ¼ cup chopped fresh basil
  • salt and pepper to taste

How To Make It:

  • In a large pot on medium heat, add onion, garlic and butter and sauté until translucent.
  • Add sprouted farro and toast in the butter mixture for 3 minutes.
  • Add white wine and cook until absorbed, stirring occasionally, 3-5 minutes.
  • Add diced tomato and broth and bring the mixture to a boil. Reduce heat to low, cover and simmer for 25-35 minutes, until farro is cooked through. If there is remaining liquid, turn the heat back to high and stir uncovered until the mixture thickens.
  • Remove the pot from heat. Stir in cheese and basil and season with salt and pepper to taste. Cover and allow it to rest for 5-10 minutes to thicken further. Serve warm and garnish with additional grated or shaved parmesan cheese, if desired.

Have you made this recipe? Tag @secondspringfoods on Instagram!

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Sprouted Lentil & Farro Soup with Cauliflower & Kale

Sprouted Lentil & Farro Soup with Cauliflower & Kale

Packed with fresh veggies, sprouted black lentils and sprouted farro, this soup is nutritious, hearty, cozy and very satisfying.
55 minutes
4 Servings
Enjoy by a fire on a cold day.

On a cold day, our go-to meal is a hearty, soul-soothing soup, and this recipe definitely fits the bill. Flavourful and nutritious, this is our version of comfort food. 

Why Sprouted Farro?

It has a mild flavour and hearty, chewy texture that never gets mushy or soggy, even the next day (sort of similar to barley). It’s a good source of protein, fibre and iron, which is a great choice for vegetarian/vegan soup. It’s also a grain that happens to cook for the same amount of time as the vegetables, so everything is cooked to perfection!

Why Cook the Sprouted Lentils Separately?

They give off a starch that needs to be rinsed off. They cook up very quickly and can be added in the soup right at the end. I know it means an extra pot, but trust me it’s worth it. Sprouted black lentils are a good source of vitamins and antioxidants, they keep an “al dente” texture that’s great for soup, and they soak up all the delicious soupy flavours.

Sprouted Lentil & Farro Soup with Cauliflower & Kale

Packed with fresh veggies, sprouted black lentils and sprouted farro, this soup is nutritious, hearty, cozy and very satisfying.
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4

What You'll Need:

  • ½ cup (dry) Second Spring Organic Sprouted Farro (Emmer)
  • ½ cup (dry) Second Spring Organic Sprouted Black Lentils
  • 1 medium onion
  • 2 cloves garlic
  • 1 tsp oil
  • 1 large carrot
  • 2 celery stalks
  • ½ head cauliflower
  • 1 can stewed tomatoes
  • 2 cups chopped kale
  • 5 cups vegetable broth
  • 1 tsp basil, dried
  • 1 tsp oregano, dried
  • ¼ tsp cayenne (optional - it doesn't make it very spicy, just punches up the flavour)
  • salt and pepper to taste

How To Make It:

  • Chop onion, celery, carrot and cauliflower, and mince garlic. In a large pot, cook onion and garlic with 1 tsp oil on low-medium heat until soft, about 5 minutes.
  • Add stewed tomatoes and break up any large pieces with a spoon. Add spices, carrot, celery, cauliflower, sprouted farro and vegetable broth. Bring to a boil, then turn to low, cover and simmer for 30 minutes.
  • In a separate pot, cook sprouted lentils according to lowest recommended time on the package (they will get an additional few minutes once they're added to the soup, but they won't be mushy). Drain excess water, rinse and set aside.
  • After 30 minutes, add chopped kale and cooked lentils to the soup. Cover and simmer for an additional 5 minutes. Serve immediately, but don't burn your tongue!

Have you made this recipe? Tag @secondspringfoods on Instagram

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