Mediterranean Farro Salad
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
-
Servings
4 to 6
-
Calories
477 kcal
-
Course
Salad
-
Cuisine
Mediterranean
Mediterranean Farro Salad
Description
The salad begins with cooking farro in vegetable broth until tender, then draining off excess liquid to keep it from becoming soggy. The dressing, made with water, olive brine, red wine vinegar, garlic granules, oregano, salt, and pepper, is shaken until combined and used to season both the vegetables and the cooled farro. The vegetable mix includes crunchy cucumber and bell pepper, sweet cherry tomatoes, pungent red onion, salty kalamata olives, protein-rich chickpeas or cannellini beans, and fresh parsley, all tossed with the dressing for a harmonious taste.
The salad is best served chilled or at room temperature after allowing the flavors to meld, making it suitable for warm weather meals or as a side dish. Techniques such as soaking the onion to reduce sharpness, toasting the farro for nuttiness, and dressing the grain while warm help enhance the final balance of flavors and textures.
This salad stores well and can be prepared ahead, allowing the ingredients to blend fully for a more pronounced taste.
Ingredients
For the dressing:
- 3 tablespoons of water
- 2 tablespoons olive brine
- 1 tablespoon red wine vinegar
- 1 tablespoon garlic granules or powder
- 2 teaspoons oregano dry
- salt to taste
- black pepper to taste
For the Farro:
- 3 cups vegetable broth
- 1 cup farro rinsed and drained, uncooked
- 1 cucumber diced
- 1 red bell pepper diced, or green bell pepper
- 1 pint cherry tomatoes halved
- 1 small red onion diced
- 1 cup kalamata olives halved
- 1 chickpeas or cannellini beans, drained and rinsed, 15.5-ounce can
- 1 cup parsley chopped fresh
Instructions
- In a medium pot, add the vegetable broth, and farro. Cook according to package instructions. Once cooked, transfer the farro to a colander and allow it to sit, and drain any excess liquid.
- While the farro is cooking, in a small jar make the dressing. Mix the water, olive brine, red wine vinegar, garlic granules or powder, oregano, salt, and pepper. Close the lid and shake well until all the ingredients are fully combined. Set aside.
- In a large salad bowl, add the cucumbers, bell pepper, tomatoes, red onions, olives, chickpeas or cannellini beans, and chopped parsley. Add 3 tablespoons of dressing. Mix well and set aside in the refrigerator until the farro has cooled.
- Once the farro is at room temperature, add it to the bowl, add 3 tablespoons of dressing, and mix well. Taste and adjust any salt levels if needed. Mix well and optionally allow it to sit in the refrigerator for 15 to 30 minutes for a more flavorful salad.
Notes
- Soak diced red onion in ice water or acidic dressing for 10 minutes to mellow its sharpness.
- Toast farro in a dry skillet or oven before cooking to deepen its nutty flavor.
- Dress the farro while it is warm so it absorbs the dressing better.
- Let the salad sit refrigerated for 30 minutes or longer to allow flavors to meld fully.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 477 kcal
% Daily Value*
| Calories | 477kcal | 24% |
| Carbohydrates | 86g | 29% |
| Protein | 18g | 36% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1499mg | 62% |
| Potassium | 1047mg | 22% |
| Fiber | 21g | 84% |
| Sugar | 13g | 26% |
| Vitamin A | 2572IU | 51% |
| Vitamin C | 77mg | 86% |
| Calcium | 158mg | 16% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
