Low Sodium Mediterranean Farro Salad
Discover the vibrant, wholesome flavors of this Low Sodium Mediterranean Farro Salad, a nutritious and satisfying dish perfect for any meal. Packed with chewy, nutty farro, crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and the briny goodness of kalamata olives, this salad is a colorful celebration of the Mediterranean diet. Fresh herbs like parsley and mint add a burst of freshness, while a zesty lemon-olive oil dressing ties it all together without relying on extra salt. Ready in under an hour, this heart-healthy recipe is perfect for those seeking a low sodium, high-flavor option that can serve as a refreshing side dish or a light main course. Optional crumbled feta adds a creamy touch, but the salad shines on its own for vegan or dairy-free adjustments. Serve it chilled or at room temperature for a versatile, crowd-pleasing dish!
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Recipe Information
Ingredients
- 1 cup Farro
- 3 cups Water
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 0.25 cup Red onion, finely chopped
- 0.25 cup Kalamata olives, pitted and sliced
- 0.5 cup Red bell pepper, diced
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Fresh mint, chopped
- 3 tablespoons Extra-virgin olive oil
- 3 tablespoons Lemon juice
- 1 clove Garlic, minced
- 0.25 teaspoon Black pepper
- 0.25 cup Feta cheese, crumbled (optional)
Instructions
Rinse the farro under cold water in a fine-mesh strainer to remove excess starch.
In a medium saucepan, combine 1 cup of farro with 3 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low and let it simmer, covered, for about 25-30 minutes or until the farro is tender but still chewy.
Drain any excess water from the farro, and then spread it on a baking sheet to cool to room temperature.
In a large bowl, combine the cooled farro, cherry tomatoes, cucumber, red onion, kalamata olives, red bell pepper, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and black pepper to make the dressing.
Pour the dressing over the farro and vegetable mixture, tossing to combine thoroughly.
If desired, gently fold in the crumbled feta cheese for added flavor.
Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.
Serve chilled or at room temperature as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.1 g | 92% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 1700 mg | 74% | |
| Total Carbohydrate | 176.0 g | 64% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 19.4 g | ||
| Protein | 42.2 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 867 mg | 67% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 2047 mg | 44% | |
*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.
