Have You Ever Heard Of Farro? (If Not, Now’s The Time!)
Farro is an ancient wheat grain with a chewy bite and a nutty and slightly sweet taste. It’s a great grain to use in salads like this because it holds its structure well and doesn’t get mushy like rice might.
Farro is a particularly high protein grain. It’s high in fiber too – which helps to slow the rate of digestion and absorption, and therefore reduce blood sugar spikes. Farro is also a good source of magnesium, which studies have shown improves insulin sensitivity. In fact, in 2011 a randomized double-blind trial showed that in comparison to the control group, people consuming a daily dose of magnesium nearly tripled the effectiveness of their beta cell function.
Life Is Peachy When You Eat Meals Like This!
Peaches are a natural sweet treat with a floral and slightly tangy flavor. At peak ripeness it almost melts in your mouth. The soft texture pairs well with the more crunchy and hearty parts of a salad like this one, and the juicy sweetness creates its own dressing of sorts.
Peaches are high in vitamins, antioxidants, fiber, and water. Peaches also contain natural compounds that can block enzymes involved in blood sugar spikes (like α-amylase and α-glucosidase), making them potentially helpful for preventing type 2 diabetes.
Lentils: The Small But Mighty Legume
If you aren’t a fan of beans, lentils may be your new best friend – they’re smaller, faster cooking, and good flavor-absorbers. In a salad, lentils add heartiness and make the meal more satisfying without feeling heavy.
Like farro, lentils are rich in protein and fiber – one cup of lentils has about 18 grams of protein and 16 grams of fiber. Eating lentils with a meal can lower blood sugar and insulin levels afterward. Studies show that about 110 grams (approx. ½ cup) of cooked lentils can reduce blood sugar spikes by around 20%.
Add A Splash of Apple Cider Vinegar
Apple cider vinegar has a sweet, tangy flavor and gives the meal a zesty kick that wakes up all the other ingredients’ flavors too.
Apple cider vinegar has been found to delay the gastric emptying rate, meaning that it slows the rate at which food leaves your stomach. In doing so, apple cider vinegar helps prevent big blood sugar spikes after meals, making it easier for the body to keep blood sugar levels steady.
So you have yourself a meal packed with diabetes-fighting superfoods – all of which are easy to find at your local grocery store – and combined in a way that is quick and easy to prepare. You’re welcome! (And there’s more where that came from!)
Peach & Lentil Farro Salad
Ingredients
- 3/4 cup (140g) Farro, uncooked - About 1/5 of a 1-lb bag of dry farro
- 1 1/2 cups (355g) Water
- 2 cups (310g) Peach, pit removed, chopped - About 2 large peaches
- 1 cup (198g) Lentils, cooked - Available in 15-oz cans
- 1 cup (60g) Parsley, finely chopped - About 1 large bunch of parsley, de-stemmed
- 1 1/3 tbsp (20g) Apple Cider Vinegar - Available in 16-oz bottles
- 1/2 tsp (7g) Lemon Juice - About 1/6 of a medium lemon
Instructions
- Combine farro and water together in a saucepan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer and cover with a lid. Let it simmer for 20 minutes or until water is absorbed. Remove lid and fluff with a fork.
- In a large mixing bowl, combine the farro with the remaining ingredients. Adjust any seasonings as needed. Divide into bowls or containers if on-the-go. Enjoy!
Notes
- Leftovers: Refrigerate in an airtight container for up to five days.
- Serving Size: One serving is equal to approximately 1 1/4 cup of salad.
- Gluten-Free: Use quinoa instead of farro.
- More Flavor: Cook with broth instead of water.