Chopped Mediterranean Farro Salad
User Reviews
5
-
Prep Time
40 mins
-
Cook Time
20 mins
-
Total Time
1 hr
-
Servings
10
-
Calories
299 kcal
-
Course
Main Course, Salad
-
Cuisine
Mediterranean
Chopped Mediterranean Farro Salad
Description
The salad showcases farro, a chewy ancient grain, cooked in aromatic chicken broth and apple juice which infuses the grains with a gentle balance of savory and sweet. Cherry tomatoes are coated in olive oil, sugar, garlic salt, and herbs then roasted until their juices are mostly evaporated, intensifying their natural flavors and adding a subtle sweetness.
The dressing is a zesty mix of freshly squeezed lemon juice, lemon zest, and minced garlic combined with extra virgin olive oil and seasoned with salt. This bright dressing enhances the variety of textures and flavors—from crisp bell peppers and cucumber to the briny kalamata olives. Toasted pine nuts add nutty crunch, and feta cheese adds a creamy, salty note to round out the salad.
This salad presents a refreshing and satisfying dish suitable for warm-weather meals, as a side, or light main. The combination of roasted and fresh vegetables alongside hearty farro makes it filling yet fresh.
Ingredients
For the tomatoes
- 1 tablespoon extra virgin olive oil
- 1 teaspoon sugar
- 1 teaspoon garlic salt
- ½ teaspoon black pepper ground
- 1 teaspoon Italian seasoning
- 3 cups cherry tomato halved
For the farro:
- 4 cups chicken broth
- 2 cups apple juice
- 2 bay leaf medium-size
- 2 teaspoons kosher salt most of this will be drained off
- 2 cups farro dry
For the dressing:
- ¼ cup extra-virgin olive oil
- lemon zest of 1 medium
- 2 tablespoons lemon juice fresh
- 1 garlic finely minced, medium clove
- ½ teaspoon kosher salt
For the salad:
- 2 bell pepper diced small (any color OR use 10-12 mini bell peppers in a variety of hues - so pretty!, medium
- 1 seedless cucumber diced small, or 4 medium mini seedless cucumbers, medium size
- ½ red onion diced small, medium
- ¼ cup kalamata olives halved, pitted
- 1 cup fresh herbs I like to use about ½ basil and ½ dill - sometimes I throw a little mint in too. Use whatever you really like, finely chopped
- 3 tablespoons pine nuts toasted
- ½ cup feta cheese cubed or crumbled
Instructions
For the tomatoes:
- Preheat the oven to 350˚F. Line a sheet pan with parchment paper with edges extending over the edges of the pan.
- Combine the oil, sugar, garlic salt, Italian seasoning and pepper in medium-size bowl and stir. Add the tomatoes and gently stir to coat. Tip the tomatoes out onto the prepared pan and roast in the oven for 25-30 minutes, until most of the juice has been evaporated. Remove and allow to cool while you prepare the rest of the salad.
- While the tomatoes are roasting prepare the farro.
For the farro:
- While the tomatoes are roasting prepare the farro. Combine the chicken broth, apple juice, bay leaves and kosher salt in a medium-large pot and bring to a boil. Add the farro and cook for the time indicated on the farro package (see notes on types of farro in the post above). If the liquid level gets low, add some water to keep liquid above the farro.
- When the farro is done, drain it well, drizzle with a small amount of olive oil and stir. Set aside.
For the dressing:
- Combine all ingredients in a small jar with a tight-fitting lid and shake well. Shake again before adding to the salad.
For the salad:
- Combine the cooked and drained farro with all of the diced veggies, half of the olives, the herbs and half of the crumbled Feta. Stir to combine. Add 3-4 tablespoon of the dressing and stir again. Taste and add more salt and more dressing, if desired.
- Gently stir in half of the tomatoes then transfer the farro mixture to a serving platter or bowl. Top with the remaining tomatoes, olives, Feta and the pine nuts. Garnish with additional fresh herbs sprigs and/or leaves, if desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10Serving
Amount Per Serving
Calories 299 kcal
% Daily Value*
| Calories | 299kcal | 15% |
| Carbohydrates | 44g | 15% |
| Protein | 7g | 14% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 7mg | 2% |
| Sodium | 1307mg | 54% |
| Potassium | 469mg | 10% |
| Fiber | 8g | 32% |
| Sugar | 9g | 18% |
| Vitamin A | 1056IU | 21% |
| Vitamin C | 50mg | 56% |
| Calcium | 78mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
