High Protein Mediterranean Farro Salad
Elevate your healthy eating game with this High Protein Mediterranean Farro Salad, a vibrant and satisfying dish packed with wholesome ingredients and bold flavors. This nutrient-rich salad stars hearty farro as its base, combined with protein-packed chickpeas, fresh cherry tomatoes, crisp cucumber, and tangy feta cheese. A medley of black olives, parsley, and mint adds a Mediterranean twist, while a zesty lemon-garlic vinaigrette ties everything together. Tossed with baby spinach for a boost of greens, this salad is as nourishing as it is delicious. Perfect as a light lunch or a flavorful side, it’s ready in under an hour and can be served immediately or chilled for an even deeper infusion of flavors. Ideal for anyone seeking a high-protein, plant-forward recipe with Mediterranean flair!
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Recipe Information
Ingredients
- 1 cup farro
- 3 cups water
- 1 teaspoon salt
- 1 15-ounce can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.5 small red onion, finely chopped
- 0.5 cup feta cheese, crumbled
- 0.25 cup black olives, sliced
- 0.25 cup parsley, chopped
- 2 tablespoons mint leaves, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 0.25 teaspoon ground black pepper
- 2 cups baby spinach
Instructions
Rinse the farro under cold water in a fine-mesh sieve.
In a medium saucepan, combine the farro, water, and 0.5 teaspoon of salt. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for 25-30 minutes until the farro is tender but still chewy.
Drain any excess water and let the farro cool to room temperature.
In a large bowl, combine the cooked farro, chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, black olives, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, remaining salt, and black pepper.
Pour the dressing over the farro salad and gently toss to combine all ingredients well.
Add the baby spinach and toss again until the spinach is evenly distributed.
Serve immediately, or refrigerate for an hour to let the flavors meld together before serving.
Nutrition Facts
Calories |
2232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.6 g | 120% | |
| Saturated Fat | 26.0 g | 130% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 6051 mg | 263% | |
| Total Carbohydrate | 277.9 g | 101% | |
| Dietary Fiber | 60.2 g | 215% | |
| Total Sugars | 32.1 g | ||
| Protein | 83.4 g | 167% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1141 mg | 88% | |
| Iron | 24.8 mg | 138% | |
| Potassium | 2553 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
