Vegan Mediterranean Farro Salad
Bright, wholesome, and irresistibly fresh, this Vegan Mediterranean Farro Salad is the ultimate plant-based dish for any occasion. Packed with nutrient-rich farro cooked to tender perfection in vegetable broth, this salad comes alive with the vibrant flavors of cherry tomatoes, crisp cucumber, briny kalamata olives, and zesty capers. A fragrant mix of fresh parsley and mint adds herbal brightness, while a tangy lemon-garlic dressing ties everything together in delicious harmony. With just 15 minutes of prep time and a short simmer, this easy farro salad is perfect as a light lunch, a stunning side, or a make-ahead option for busy weeknights. Bursting with Mediterranean-inspired ingredients, it's a satisfying and heart-healthy choice you'll come back to again and again.
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Recipe Information
Ingredients
- 1 cup farro
- 2 cups vegetable broth
- 1.5 cups cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 1 large lemon
- 3 tablespoons extra virgin olive oil
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons capers
Instructions
Rinse the farro under cold running water.
In a medium-sized saucepan, combine the rinsed farro and vegetable broth. 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 and chewy. Drain any excess liquid.
While the farro is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the kalamata olives.
Chop the fresh parsley and mint leaves, removing any tough stems.
For the dressing, zest and juice the lemon into a small bowl. Add the olive oil, minced garlic clove, salt, and black pepper. Whisk together until well combined.
In a large mixing bowl, combine the cooked farro, cherry tomatoes, cucumber, red onion, olives, parsley, mint, and capers.
Pour the lemon-olive oil dressing over the salad and toss everything together until well coated.
Taste and adjust seasoning with additional salt and pepper if needed.
Serve immediately at room temperature or chill in the refrigerator for at least an hour for the flavors to meld before serving.
Nutrition Facts
Calories |
1273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.5 g | 93% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4355 mg | 189% | |
| Total Carbohydrate | 149.3 g | 54% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 25.5 g | ||
| Protein | 31.1 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 556 mg | 43% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 3159 mg | 67% | |
*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.
