Wheat Berry or Farro and Lima Bean Salad
Bursting with wholesome ingredients and vibrant flavors, this Wheat Berry or Farro and Lima Bean Salad is a nutritious and hearty dish perfect for any occasion. Featuring a base of chewy wheat berries or farro, this recipe is complemented by tender lima beans, juicy cherry tomatoes, crisp cucumber, and aromatic parsley, all brought together with a zesty lemon-dijon dressing. The optional addition of creamy feta cheese adds a delightful tang, while the honey in the dressing balances the flavors beautifully. Whether served as a satisfying vegetarian main course or a refreshing side dish, this salad is as versatile as it is delicious. With just 15 minutes of prep and an easy make-ahead option, it's the perfect recipe for busy weeknights or casual gatherings.
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Recipe Information
Ingredients
- 1 cup Wheat berries or farro
- 3 cups Water
- 1 teaspoon Salt
- 1.5 cups Frozen lima beans
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.25 cup Red onion
- 0.25 cup Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 0.25 teaspoon Black pepper
- 0.5 cup Feta cheese (optional)
Instructions
Rinse the wheat berries or farro under cold water. Add them to a medium saucepan with 3 cups of water and 1 teaspoon of salt. Bring to a boil over medium-high heat, then reduce to a simmer. Cover and cook for 30-40 minutes, or until they are tender but still chewy. Drain and set aside to cool.
While the grains are cooking, bring a small pot of water to a boil. Add the frozen lima beans and cook for 4-5 minutes, or until tender. Drain and set aside to cool.
Halve the cherry tomatoes. Peel the cucumber, if desired, and dice it into small cubes. Finely dice the red onion and chop the fresh parsley. Set the vegetables and herbs aside.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, black pepper, and a pinch of salt. Taste and adjust seasoning if needed.
In a large mixing bowl, combine the cooked wheat berries or farro, lima beans, cherry tomatoes, cucumber, red onion, and parsley. If using feta cheese, add it to the bowl as well.
Drizzle the lemon-dijon dressing over the salad and toss well to combine, ensuring all the ingredients are evenly coated.
Serve immediately or refrigerate for up to 2 days to allow the flavors to meld together. Enjoy as a main dish or a side.
Nutrition Facts
Calories |
461 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 873 mg | 38% | |
| Total Carbohydrate | 59.9 g | 22% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 5.5 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 229 mg | 18% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 793 mg | 17% | |
*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.
