Grilled Vegetable Farro Salad
User Reviews
5
Grilled Vegetable Farro Salad
Description
The Grilled Vegetable Farro Salad features a base of farro, a nutty whole grain cooked until tender yet chewy. Small zucchini spears and flattened pieces of red and yellow bell peppers are brushed with olive oil, salted, and peppered before being grilled to develop a tender inside with charred edges. Once cooled and chopped, the vegetables are combined with fresh spinach, quartered canned artichoke hearts, halved grape tomatoes, diced red onion, crumbled feta cheese, and chopped fresh dill and parsley. The dressing blends olive oil, lemon juice, red wine vinegar, minced garlic, finely chopped shallot, honey, salt, and pepper to create a bright, slightly tangy coating for the salad.
The mix of smoky grilled vegetables, hearty farro, and fresh greens offers a satisfying texture contrast along with herbaceous and savory notes from the feta cheese. This salad can stand alone as a light main course or accompany grilled meats or fish for a balanced meal. The fresh herbs and lemon-based dressing keep the flavors lively, and the use of canned artichoke hearts adds an accessible touch of umami.
Using a quick-cook farro saves time without sacrificing the grain's characteristic chew. Allowing the grilled vegetables to cool before chopping helps maintain their texture and makes mixing easier. The dressing ingredients can be whisked together ahead of time, permitting flavors to meld before assembling the salad.
Ingredients
For the salad:
- 2 zucchini small
- 1 red bell pepper
- 1 yellow bell pepper
- 1 to 2 tablespoons olive oil or avocado oil
- salt to taste, Kosher salt
- black pepper to taste, Kosher salt
- 3 1/2 cups farro cooked
- 3 cups spinach chopped
- 14 oz artichoke heart quartered, canned
- 1 cup grape tomato halved
- 1/2 cup feta cheese
- 1/4 cup red onion diced
- 1/4 cup dill finely chopped, fresh
- 1/4 cup parsley finely chopped, fresh
For the dressing:
- 1/3 cup olive oil
- 3 tablespoons lemon juice
- 2 tablespoons red wine vinegar
- 2 cloves garlic minced
- 1 shallot finely chopped, small
- 1 teaspoon honey
- 1/2 teaspoon kosher salt
- 1/8 teaspoon black pepper
Instructions
- Preheat grill to medium-high heat. If you don’t have a grill, you can also cook the vegetables on grill pan over the stove.
- Cut the ends of the zucchinis off. Cut in half lengthwise and then cut each half into spears.
- Use a sharp knife to slice down the sides of the pepper, cutting away the core. You should end up with 3 to 4 flat pieces. Discard the core and stem.
- Place the zucchini spears and bell peppers on a large plate or tray. Drizzle with oil and toss until well coated. Season with salt and pepper.
- Place the zucchini and bell peppers on the hot grill. Grill the zucchini for 3 to 4 minutes per side, or until the zucchini is tender and there are nice grill marks. Grill the peppers for 5 to 6 minutes, flipping the peppers halfway through, until tender and charred. Transfer the grilled vegetables to a platter and let cool to room temperature.
- When the vegetables are cool, place them on a cutting board and chop them with a sharp knife.
- In a large bowl, combine the vegetables, farro, spinach, artichoke hearts, tomatoes, feta, red onion, dill, and parsley.
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, garlic, shallot, honey, salt, and pepper.
- Pour the dressing over the salad and toss until well combined. Season with additional salt and pepper, if necessary. Serve.
Notes
- Using the quick-cook farro variety speeds preparation while providing the desired chewy texture.
- Let grilled vegetables cool before chopping to retain their texture and ease handling.
- The dressing can be prepared ahead and refrigerated to deepen flavors.
- This salad works well for meal prep and can be served chilled or at room temperature.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 324 kcal
% Daily Value*
| Calories | 324kcal | 16% |
| Carbohydrates | 39g | 13% |
| Protein | 7g | 14% |
| Fat | 19g | 29% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 11mg | 4% |
| Sodium | 613mg | 26% |
| Potassium | 543mg | 12% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 3278IU | 66% |
| Vitamin C | 101mg | 112% |
| Calcium | 126mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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