Mediterranean Farro Salad
User Reviews
5
Mediterranean Farro Salad
Description
The Mediterranean Farro Salad blends nutty cooked farro with juicy grape tomatoes, crisp cucumber, fresh spinach, and oil-packed sundried tomatoes for an array of textures. A mustard-lemon dressing with garlic and red wine vinegar lightly coats the grains and vegetables, adding brightness and subtle sweetness from honey. The salad is served cold after chilling, allowing the flavors to meld together. Crumbled feta cheese adds creamy, salty notes that balance the fresh ingredients. It works well as a filling salad for warmer days or as a side accompanying grilled meats or fish.
The preparation involves cooking farro until tender and rinsing it with cold water to stop cooking and cool it down. Meanwhile, the dressing is whisked or shaken together and combined with the diced and sliced vegetables. After tossing everything together and refrigerating for about an hour, the salad is garnished with feta cheese and ready to be eaten. This makes it suitable for making ahead of time or packing for lunch. The salad keeps well refrigerated for multiple days.
Leftovers should be stored in an airtight container in the refrigerator for up to four days to maintain freshness.
Ingredients
- ¾ cup farro uncooked
- 2 cups grape tomatoes halved
- 2 cups English cucumber diced
- 1 cup spinach chopped, fresh
- ⅓ cup sundried tomatoes drained, oil packed
- ⅓ cup feta cheese crumbled
- ¼ cup red onion thinly sliced
- 2 tablespoon parsley chopped, fresh
Dressing
- ¼ cup olive oil
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice fresh
- 1 tablespoon red wine vinegar
- 1 teaspoon honey
- 1 clove garlic minced
- salt to taste
- black pepper to taste
Instructions
- Place farro in a large pot of salted water. Bring to a boil, reduce heat to a simmer and cook until farro is tender, about 14-16 minutes. Drain well and rinse with cold water.
- While farro is cooking, prepare vegetables. Place all dressing ingredients in jar and shake well.
- Combine cooled farro, dressing, and vegetables in a bowl. Toss well and refrigerate for 1 hour.
- Garnish with feta cheese and serve chilled.
Notes
- Store leftover salad in an airtight container in the refrigerator for up to 4 days to keep it fresh.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 342 kcal
% Daily Value*
| Calories | 342 | 17% |
| Carbohydrates | 40g | 13% |
| Protein | 8g | 16% |
| Fat | 18g | 28% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 11mg | 4% |
| Sodium | 223mg | 9% |
| Potassium | 569mg | 12% |
| Fiber | 8g | 32% |
| Sugar | 6g | 12% |
| Vitamin A | 1718IU | 34% |
| Vitamin C | 28mg | 31% |
| Calcium | 103mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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