Mediterranean Farro Salad
Elevate your salad game with this vibrant and wholesome Mediterranean Farro Salad, packed with bold flavors and nourishing ingredients! This recipe combines the nutty chewiness of farro with garden-fresh cucumbers, juicy cherry tomatoes, and briny kalamata olives, all tied together by creamy feta cheese and a zesty lemon-oregano dressing. Perfect for meal prep or as a light yet satisfying side dish, this salad offers a healthy dose of fiber, protein, and Mediterranean flair. Ready in just 45 minutes, it’s a delightful fusion of taste and texture that can be enjoyed fresh or refrigerated for deeper flavor melds. Ideal for summer gatherings or weekday lunches, this dish is a must-try for fans of Mediterranean cuisine!
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Recipe Information
Ingredients
- 1 cup farro
- 3 cups water
- 1 teaspoon salt
- 1 medium, diced cucumber
- 1 cup, halved cherry tomatoes
- 0.25 cup, finely chopped red onion
- 0.5 cup, crumbled feta cheese
- 0.33 cup, pitted and sliced kalamata olives
- 0.25 cup, chopped parsley
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
Instructions
Rinse the farro thoroughly under cold water in a fine-mesh sieve.
In a medium saucepan, bring 3 cups of water and 1 teaspoon of salt to a boil.
Add the rinsed farro to the boiling water, reduce the heat to low, cover, and simmer for about 25-30 minutes or until tender.
Once cooked, drain any excess water from the farro and spread it on a baking sheet to cool slightly.
Meanwhile, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and chop the parsley.
In a large mixing bowl, combine the cooled farro, cucumber, cherry tomatoes, red onion, feta cheese, olives, and parsley.
In a small bowl or a jar, whisk together the lemon juice, olive oil, dried oregano, black pepper, and a pinch of salt to taste for the dressing.
Pour the dressing over the farro salad and gently toss to combine all the ingredients.
Adjust seasoning with additional salt and pepper if needed.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld before serving.
Nutrition Facts
Calories |
1507 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.6 g | 106% | |
| Saturated Fat | 19.1 g | 96% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4202 mg | 183% | |
| Total Carbohydrate | 157.4 g | 57% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 9.8 g | ||
| Protein | 37.1 g | 74% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 661 mg | 51% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 890 mg | 19% | |
*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.
