Soy-Free Mediterranean Farro Salad
Bright, vibrant, and packed with wholesome ingredients, this Soy-Free Mediterranean Farro Salad is a refreshing twist on a classic grain salad. Nutty farro forms the hearty base, perfectly complemented by crisp cucumbers, juicy cherry tomatoes, tangy kalamata olives, and creamy feta cheese. Fresh herbs like parsley and mint elevate every bite with a burst of Mediterranean flavor, while a zesty dressing of extra virgin olive oil, lemon juice, and Dijon mustard ties it all together. This quick and easy recipe is perfect for meal prep, a light lunch, or a healthy side dish. Naturally soy-free and irresistibly delicious, it's a must-try for anyone seeking a wholesome, Mediterranean-inspired dish!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup farro
- 3 cups water
- 0.5 teaspoon salt
- 1 large cucumber
- 1 pint cherry tomatoes
- 0.5 medium red onion
- 0.5 cup kalamatta olives
- 0.75 cup feta cheese
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup extra virgin olive oil
- 0.25 cup lemon juice
- 1 teaspoon dijon mustard
- 0.25 teaspoon black pepper
Instructions
Rinse the farro under cold water in a fine-mesh sieve to remove any debris.
In a medium saucepan, combine the rinsed farro, 3 cups of 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 about 25-30 minutes or until the farro is tender but still chewy.
While the farro is cooking, prepare the vegetables: peel and chop the cucumber into small cubes, halve the cherry tomatoes, thinly slice the red onion, and roughly chop the kalamatta olives.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, and black pepper to form the dressing.
Once the farro is cooked, drain any excess water and transfer the farro to a large mixing bowl. Let cool slightly.
Add the chopped cucumber, cherry tomatoes, red onion, kalamatta olives, crumbled feta cheese, and chopped fresh herbs (parsley and mint) to the bowl with the farro.
Pour the dressing over the salad and gently toss until all ingredients are evenly combined and coated.
Taste and adjust the seasoning as needed, adding more lemon juice or pepper if desired.
Serve immediately or chill in the refrigerator for 1-2 hours to let the flavors meld.
Nutrition Facts
Calories |
1892 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 114.4 g | 147% | |
| Saturated Fat | 27.2 g | 136% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4313 mg | 188% | |
| Total Carbohydrate | 175.6 g | 64% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 19.1 g | ||
| Protein | 48.3 g | 97% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 927 mg | 71% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1878 mg | 40% | |
*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.
