Summer Farro Emmer Salad
Bright, fresh, and irresistibly wholesome, this Summer Farro Emmer Salad is the perfect dish to celebrate the season's vibrant flavors. Packed with nutty farro, juicy cherry tomatoes, crisp cucumber, and sweet red bell peppers, this salad is a textural delight that's as nourishing as it is delicious. A zesty dressing made with extra-virgin olive oil, tangy lemon juice, Dijon mustard, and a touch of honey ties everything together, while crumbled feta adds a creamy, savory finish. Ready in under 40 minutes, this versatile salad can be served chilled or at room temperature, making it ideal for picnics, potlucks, or a light dinner on a warm evening. Boost your summer menu with this easy, Mediterranean-inspired farro salad that’s loaded with nutritious ingredients and bold flavors!
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Recipe Information
Ingredients
- 1 cup farro (emmer wheat)
- 3 cups water
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup parsley, chopped
- 0.5 cup feta cheese, crumbled
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Rinse the farro under cold water to remove excess starch.
In a medium saucepan, combine the rinsed farro and 3 cups of water. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes or until the farro is tender but still slightly chewy. Drain any excess water and let cool to room temperature.
While the farro is cooling, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and chop the parsley.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooked and cooled farro, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and feta cheese.
Pour the dressing over the salad and toss gently until all the ingredients are evenly coated.
Taste and adjust seasoning with additional salt or pepper if needed.
Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.
Serve cold or at room temperature. Enjoy your refreshing Summer Farro Emmer Salad!
Nutrition Facts
Calories |
219 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 444 mg | 19% | |
| Total Carbohydrate | 21.0 g | 8% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 6.1 g | ||
| Protein | 5.3 g | 11% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 116 mg | 9% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 402 mg | 9% | |
*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.
