Mediterranean Farro Salad

This Mediterranean Farro Salad has a fresh and colorful texture. We prepare this hearty salad with chewy farro, cherry tomatoes, English cucumber, red bell pepper, Kalamata olives, feta cheese, red onion, parsley, mint, olive oil, lemon juice, garlic, lemon zest, and oregano. This hearty salad contains approximately 320 calories and 35g net carbs. We prepare this hearty salad in just 50 minutes. This Mediterranean Farro Salad is ideal for healthy lunches, light dinners, picnics, barbecues, family gatherings, meal prep, and Mediterranean-style eating. We can refrigerate it for 4 days, so you can prepare it earlier. You can serve this hearty salad with Grilled Lemon Herb Chicken, Baked Mediterranean Salmon, Falafel, Warm Pita Bread, or Classic Hummus.

STATS:

• Course: Salad, Side Dish, Light Main Course
• Calories: 320 Kcal
• Diet: Mediterranean, Vegetarian
• Prep Time: 20 minutes
• Cuisine: Mediterranean
• Cook Time: 30 minutes
• Portion Size: 1½ cups
• Cooking Mode: Boiling and Mixing
• Total Servings: 6

EQUIPMENT:

• Saucepan
• Fine mesh strainer
• Wooden spoon
• Vessels
• Whisk
• Cutting board
• Chef’s knife

INGREDIENTS:

• 1½ cups dry farro
• Four cups water
• One tsp. salt
• One cup cherry tomatoes
• 1 English cucumber
• 1 red bell pepper
• ½ cup Kalamata olives
• ½ cup feta cheese
• ¼ cup red onion
• ¼ cup parsley
• 2 tablespoons mint
• ¼ cup olive oil
• ¼ teaspoon sea salt
• 3 tablespoons lemon juice
• Lemon zest, one tsp.
• Two garlic cloves
• One tsp. oregano
• ½ teaspoon black pepper

INGREDIENT NOTES AND THEIR SUBSTITUTIONS:

FARRO:

• Farro gives this salad its hearty, chewy texture and delicious nutty flavor. As a substitute, you can use barley, quinoa, bulgur, brown rice, or wheat berries.

ENGLISH CUCUMBER:

• English cucumber provides a refreshing crunch and mild flavor.

KALAMATA OLIVES:

• Kalamata olives give the salad its signature salty Mediterranean flavor. As another option, you might use black or green olives.

FETA CHEESE:

• Feta cheese adds a creamy texture and tangy, salty flavor. Utilize goat cheese, ricotta salata, or vegan feta cheese as per you preference.

FRESH MINT:

• Fresh mint gives the salad a cool, refreshing taste. Alternatively, you can use fresh dill or basil.

EXTRA VIRGIN OLIVE OIL:

• Extra virgin olive oil creates a rich Mediterranean flavor while adding healthy fats. You may also use avocado oil.

FRESH LEMON JUICE:

• Fresh lemon juice adds brightness and balances the flavors. As a further choice, we could use white wine or red wine vinegar.

GARLIC:

• Fresh garlic provides bold aroma and savory depth to the dressing. As an alternative, use ½ teaspoon garlic powder.

DRIED OREGANO:

• Dried oregano delivers the classic Mediterranean herbal flavor. You can replace it with Italian seasoning or dried thyme.

INSTRUCTIONS:

1. Gently boil four cups of water with one tsp. of salt.
2. Include the farro and cook till softer, although remaining chewy, for almost thirty minutes.
3. Strain out the farro and fully cool.
4. Slice the onion, cucumber, and bell pepper, and cut the mint and parsley.
5. Slice the olives and cut the cherry tomatoes in half lengthwise.
6. Stir the sea salt, olive oil, black pepper, lemon juice, oregano, lemon zest, and garlic in a dish.
7. Mix the mint, cooled farro, parsley, tomatoes, onion, cucumber, olives, and bell pepper in a big dish.
8. After spreading the dressing over the salad, gently whisk it till it is equally coated.
9. Mix in the feta cheese and chill for almost thirty minutes.
10. Serve this farro salad at a neutral temperature.

TIPS:

• Cool the farro first and then stir with veggies.
• Utilize freshly squeezed lemon juice to provide a perfect flavor.
• Garnish with toasted walnuts or pine nuts for additional crunch.
• Refrigerate the serving first and then serve for a perfect taste.
• Include the chickpeas, grilled chicken, salmon, or shrimp for additional protein.

SERVING SUGGESTIONS:

MAIN DISHES:

• Baked Mediterranean Salmon
• Herb-Marinated Lamb Chops
• Grilled Chicken Souvlaki

VEGETARIAN PAIRINGS:

• Falafel
• Grilled Halloumi Cheese
• Stuffed Bell Peppers
• Spinach and Feta Frittata
• Roasted Vegetable Skewers

SOUPS:

• Mediterranean Lentil Soup
• Tomato Basil Soup
• Greek Lemon Chicken Soup
• Roasted Red Pepper Soup
• Minestrone Soup

BREAD & WRAPS:

• Warm Whole Wheat Pita Bread
• Garlic Flatbread
• Homemade Focaccia
• Spinach Tortilla Wraps
• Herb Lavash Bread

SIDE DISHES:

• Roasted Asparagus
• Grilled Zucchini
• Garlic Green Beans
• Lemon Herb Potatoes
• Marinated Artichoke Hearts

DIPS & SPREADS:

• Classic Hummus
• Tzatziki Sauce
• Baba Ganoush
• Roasted Red Pepper Hummus
• Whipped Feta Dip

STORAGE INFORMATION:

FRIDGE:

• Store this farro salad in a tightly sealed vessel for three to four days.

FREEZER:

• We don’t suggest storing this farro salad, as the veggies will lose their crispy texture. Store the farro alone for a maximum of 80 to 90 days.

FAQs:

Which protein is perfect for utilizing?

• You can use white beans, grilled chicken, chickpeas, salmon, tuna, or shrimp.

Will we include other veggies?

• Yes. Artichokes, spinach, arugula, zucchini, or eggplant work well.

May we utilize packaged dressing?

• Yes, you can use bottled dressing, although homemade dressing will deliver a perfect flavor.

NUTRITIONAL FACTS:

Caloric Content: 320 Kcal

Sodium: 430 mg

Net Carbs: 35 g

Fiber: 7 g

Sugar: 5 g

Fat: 14 g

Protein: 10 g

Portion Size: 1½ cups

Total Carbs: 42 g