Farrow, Mushroom and Kale Salad

Rationale: plenty of fiber and protein, easy, make-ahead, leftovers make a great lunch, can be: gluten free,  see variation*

Variation: *If you replace the farrow with quinoa, rice, or lentils, this recipe will be gluten free. Substitute raisins or chopped dried apricots for cranberries.  Replace kale with any other green leafy vegetable.

Serving suggestion: Serve this as a side dish or as a main dish with a fruit, veggie or cornbread on the side.


  • 8.8 oz (~1 1/2 cups) 10 minute farrow**
  • 8 cups vegetable broth
  • 4 cloves of garlic
  • 1 medium onion, diced
  • 16 oz mushrooms, sliced ( I used baby portabellos)
  • 1 tbsp olive oil
  • 1/4 cup dried cranberries
  • 1 1/2 tsp cumin
  • 4 cups kale, washed and chopped
  • Salt and pepper (to taste)
  • 1 lemon, cut into wedges (optional)


In a medium stock pot, prepare farrow: bring broth to a boil, add farrow, boil for 10-12 minutes uncovered, then drain. (Save the broth for use in another recipe!)

While you’re cooking the farrow: sauté garlic, onion, and mushrooms in oil on medium heat until the onions are translucent and the mushrooms are looking cooked but still have some of their juices (~7-10 minutes). Add the cranberries and cumin, cook for another 3 minutes so the cranberries can plump up a bit but don’t over-mix or your dish might turn red.

Toss in the kale and cooked farrow and turn off the stove.  You want your kale to wilt just a bit but not really cook. Season with salt and pepper to taste.  Serve with a squeeze of lemon.


**I bought 10 minute farrow at Trader Joe’s and used the whole package.  If you use other farrow brands that are not already partially cooked, cooking time will take much longer.  Follow the package instructions for the farrow you have.




Makes 4 main course servings.

Nutrition for per serving (for 4 servings)

  • Calories: 359
  • Fat: 5g
  • Protein: 13g
  • Fiber: 7g
  • Sugar: 11g
  • Iron: 16% RDA


If using this as a side dish and dividing it into 6 servings…

Nutrition for per serving (for 6 servings)

  • Calories: 239
  • Fat: 4g
  • Protein: 8g
  • Fiber: 5g
  • Sugar: 8g
  • Iron: 11% RDA