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Chopped Mediterranean Farro Salad
5 from 10 votes

Chopped Mediterranean Farro Salad

This Chopped Mediterranean Farro Salad combines roasted cherry tomatoes with hearty farro cooked in chicken broth and apple juice for subtle sweetness. The salad is brightened by a lemon and garlic dressing, fresh herbs, and includes crunchy bell peppers, cucumber, red onion, kalamata olives, pine nuts, and feta cheese. Roasting the tomatoes concentrates their flavor, providing a sweet, slightly caramelized element to the dish.

Prep Time
40 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 10
Calories: 299 kcal
Course: Main Course, Salad
Cuisine: Mediterranean

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:
    Cup of Yum
  1. Preheat the oven to 350˚F. Line a sheet pan with parchment paper with edges extending over the edges of the pan.
  2. 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.
  3. While the tomatoes are roasting prepare the farro.
For the farro:
  1. 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.
  2. When the farro is done, drain it well, drizzle with a small amount of olive oil and stir. Set aside.
For the dressing:
  1. 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:
  1. 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.
  2. 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

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%)

Nutrition Facts

Serving: 10 Serving

Amount Per Serving

Calories 299

% 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.