Nut-Free Mediterranean Grain Salad
Bright, fresh, and irresistibly wholesome, this Nut-Free Mediterranean Grain Salad is a vibrant twist on a classic dish, perfect for those with dietary restrictions. Packed with hearty farro, crisp cucumbers, juicy cherry tomatoes, and sweet red bell peppers, this salad is elevated with the briny bite of kalamata olives and the creamy tang of crumbled feta. A zesty dressing of extra-virgin olive oil, lemon juice, red wine vinegar, and Mediterranean spices ties it all together, creating a harmonious blend of flavors. Ready in under an hour, this nut-free recipe is an ideal choice for meal prep, picnics, or a refreshing side dish. With its high-fiber grains and bold, sun-kissed ingredients, it’s as nourishing as it is satisfying.
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Recipe Information
Ingredients
- 1 cup farro
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium English cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives, pitted
- 0.25 cup parsley, fresh
- 0.5 cup feta cheese, crumbled
- 0.25 cup extra-virgin olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Rinse the farro under cold running water. In a medium-sized saucepan, combine the farro with 2 cups of water. Bring to a boil over medium heat, then reduce the heat to low, cover, and simmer for about 20-25 minutes or until the grains are tender but still have a slight chew. Drain any excess water and set aside to cool.
While the farro is cooking, prepare the vegetables. Halve the cherry tomatoes. Dice the cucumber and red bell pepper. Finely chop the red onion.
In a large mixing bowl, combine the cooked and cooled farro, cherry tomatoes, cucumber, red bell pepper, red onion, and kalamata olives.
Chop the parsley finely. Add the parsley and crumbled feta cheese to the salad.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and black pepper until well combined to make the dressing.
Pour the dressing over the salad. Gently toss all the ingredients together until well coated with the dressing.
Taste and adjust seasoning if necessary. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld further.
Nutrition Facts
Calories |
1819 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.5 g | 137% | |
| Saturated Fat | 27.6 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4403 mg | 191% | |
| Total Carbohydrate | 178.7 g | 65% | |
| Dietary Fiber | 32.8 g | 117% | |
| Total Sugars | 19.5 g | ||
| Protein | 48.7 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 991 mg | 76% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 1922 mg | 41% | |
*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.
