Farro Salad with Feta
User Reviews
5
-
Prep Time
20 mins
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Cook Time
5 mins
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Total Time
30 mins
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Servings
6
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Calories
439 kcal
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Course
Salad
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Cuisine
Mediterranean
Farro Salad with Feta
Description
This salad layers cooked farro—an ancient chewy wheat grain—with crisp cucumbers, tender chickpeas, roasted red bell peppers, finely chopped red onion, tangy feta cheese, and sliced kalamata olives. Chopped parsley adds herbal brightness. The diverse ingredients produce a balanced mix of textures and flavors.
The dressing combines olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic powder, oregano, salt, and pepper, providing acidity and subtle spice to tie the components together with a bright, zesty finish. Tossing all ingredients ensures the vinaigrette coats the salad evenly.
This dish makes a filling salad that can serve as a side or a vegetarian main. It pairs nicely with grilled or roasted meats and can be enjoyed chilled or at room temperature, flattering summer menus or lunches. The different textures—from tender grains to crunchy peppers and creamy feta—offer a pleasant mouthfeel.
Farro can be cooked ahead up to two days in advance, and vegetables prepped earlier, which speeds assembly. The salad is practical and adaptable depending on ingredient availability.
Ingredients
- 2 cups farro cooked
- 1 cup cucumber diced
- 1 cup chickpeas canned, drained then rinsed
- 1/2 cup red bell pepper diced, roasted
- 1/4 cup red onion finely chopped
- 1/2 cup feta cheese crumbled
- 1/2 cup kalamata olives sliced
- 1/4 cup parsley chopped
- 6 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon oregano dried
- salt to taste
- black pepper to taste
Instructions
- Place the farro, cucumbers, chickpeas, roasted peppers, red onion, feta cheese, olives and parsley in a large bowl.
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic powder, oregano and salt and pepper.
- Pour the dressing over the farro mixture. Toss to coat, then serve
Notes
- Prepare the farro up to two days in advance to save time on serving day.
- Roast and chop the red bell peppers the day before to streamline salad assembly.
- Children can help assemble the salad and whisk the dressing to involve little helpers in cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 439 kcal
% Daily Value*
| Calories | 439kcal | 22% |
| Carbohydrates | 55g | 18% |
| Protein | 15g | 30% |
| Fat | 16g | 25% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 16mg | 5% |
| Sodium | 362mg | 15% |
| Potassium | 561mg | 12% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 980IU | 20% |
| Vitamin C | 14.9mg | 17% |
| Calcium | 190mg | 19% |
| Iron | 3.8mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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