Diabetes-Friendly Recipes
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Farro and Wild Rice Salad with Mango and Avocado

You can substitute bulgur or barley for the farro, or create a bean salad by using 3 cups of cooked or canned garbanzo beans or lentils in place of the grain and rice. You can also substitute 1 1/2 cups of diced apple, pineapple, peaches, or fresh apricots for the mango, if you like. Or, experiment with your own combination of grains, beans, fruits, and/or vegetables. Serve this salad warm in the fall and winter and cool or at room temperature in the spring and summer.
Servings: 6
Prep time:
Cook time:
Total: 30 minutes

Ingredients

  • 1 cup uncooked farro
  • ½ cup unseasoned, uncooked wild rice or wild rice mix
  • ¼ cup olive oil
  • ¼ cup fresh orange juice
  • 1 tsp grated orange peel
  • 1 tsp curry powder
  • 1 tsp salt
  • ¼ tsp ground pepper
  • 5 green onions (scallions), thinly sliced
  • 1 sweet red pepper, finely chopped
  • 1 cup chopped almonds or walnuts
  • 2 mangoes, cubed
  • 2 avocados, cubed
  • 1/3 cup chopped cilantro or parsley
  • 6 cups baby kale, spinach or a combination of mixed leafy greens (optional)

Directions

  1. Cook the farro and rice separately, according to package directions. Cool slightly. 
  2. In a large serving bowl, whisk together the oil, orange juice, orange peel, curry powder, salt and pepper. 
  3. Add the cooled farro, onions, sweet pepper and nuts to the bowl, Gently toss. 
  4. Add the mangoes, avocados and cilantro. Taste and adjust seasonings, if necessary. To serve cold, refridgerate for up to a couple of hours. Gently toss and serve over greens, if you like. 

*This recipe was developed for DiabeticLifestyle by Susan McQuillan, MS, RDN, CDN. Click here for her article on "How to Eat More Plants" and her other healthy-eating tips.

Nutrition Information

Per serving: 381 calories; 10.3g protein; 39g carbohydrates; 13g sugar; 25.3g fat

 

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