With all the New Year’s resolutions being made to eat healthier in 2015, I wanted to share an idea for a healthy crab salad using farro and blood oranges. Farro is a pearled wheat product loaded with fiber and protein. It cooks like rice, but the texture is a bit chewier. Farro takes on flavors well, which makes it a nice variation to add to your diet. Using Hy-Vee Responsible Choice Alaska crab in this recipe makes you feel good about eating healthy and supporting healthy oceans.
Responsible Choice Alaska Crab, Blood Orange & Farro Salad
Serves 4 (1-1/2 cups each).
All you need:
For the vinaigrette:
- 1/2 cup blood orange juice (juiced from blood oranges used in salad)
- 1 tbsp lime juice
- 1 tsp black pepper
- 2 tsp kosher salt
- 1/4 tsp red pepper flakes
- 1 tbsp minced fennel fronds
- 1 tsbp stone-ground mustard
- 1 tbsp honey or agave nectar
- 1/4 cup Hy-Vee extra virgin olive oil
For the salad:
- 1 cup Hy-Vee farro, cooked and cooled
- 2 avocados, cubed
- 1/4 bulb fennel, sliced thinly
- 1/3 cup thinly sliced red onions
- 1/2 diced red pepper
- 1/4 cup minced parsley
- Salt and black pepper, to taste
- 2 cups cooked Responsible Choice Crab legs, picked from shell (6 to 8 legs)
- 3 blood oranges, segments removed and set aside (save the pulp for the juice)
- Mixed greens, for serving
All you do:
To make the vinaigrette:
- In a small bowl, add the orange juice, lime juice, black pepper, salt, red pepper flakes, fennel fronds, mustard and honey. Whisk in the olive oil to combine.
For the salad:
- In a larger bowl, add the farro, avocado, fennel, red onions, red pepper and parsley.
- Drizzle the vinaigrette over the farro and vegetables. Toss to combine. Season with salt and pepper.
- Add in the crab meat and orange segments. Gently mix to combine.
- Place a bed of mixed greens on each of four plates; top each with a mound of the salad mixture.