Farro Salad is a healthy meal that is easy and perfect to surprise your family or friends, as it is made of the combination of a warm farro that has an intense nutty taste and fresh crunchy vegetables. Farro is a type of grain that has been used since prehistoric times due to its texture and its slightly nutty flavor, it is usually used for salads. As a whole grain, this food is enriched with fiber, protein, and other nutrients that are so important in our diet. Along with cherry tomatoes, cucumber, bell peppers, and feta cheese, this Farro Salad is full of fresh Middle Eastern-inspired flavors, colors, and textures.
Not only does Farro Salad taste delicious, but it is also very healthy for our body as well Further, it is equally a tasty dish that can be served as the first course, for dinner or lunch. Every ingredient is selected based on the nutritional profile adding up to fiber, protein, and healthy fats making the dish nutrient-dense. Blend the dressing with olive oil and lemon juice to improve the taste and make it more experimental; it becomes a typical Mediterranean flavor. Furthermore, the parsley used is fresh to bring out the taste and nutrition additionally while enhancing the aromatic taste that is suitable for the farro.
Health Benefits of Farro Salad
Farro Salad is perfect for people who want to be served a healthy and nutritious meal. Farro is a great source of complex carbohydrates meaning that it is a good energy source and there will be no major changes in blood glucose levels. The food also has many nutrients such as fiber which assists food digestion, the tendency to feel full for a longer time, and assists in controlling cholesterol levels. Furthermore, farro is loaded with iron, magnesium, and B vitamins that can otherwise be very useful in draining any fatigue.
The fresh vegetables in this Farro Salad contain many vitamins, minerals, and antioxidants. They contain vitamin C and lycopene beneficial for the heart, and vegetables like cherry tomatoes. Cucumbers are filled with water, and also vitamins and minerals, and bell peppers contain Vitamin A and potassium. The red onion has a very mild heat to it and also has a nice crunch to it which compliments the salad. Feta cheese adds saltiness and although one serving is not too big some protein and calcium come along with it.
Customizing Your Farro Salad
In this Farro Salad recipe, it is possible to easily further adapt to one’s personal preferences. It is perfect as is but you can make additions to suit your preferences or what is available at the time of year. Olives give the block a briny touch, which can be beneficial for creating depth of flavor; chickpeas can be added to increase protein, making the block more filling. Avocado further compliments the creaminess of the salad and a garnishing addition of fresh herbs such as basil and dill can greatly boost the flavor. This makes Farro Salad very versatile as you can prepare it in advance and modify the content of the dish at any one time.
Adapting this Farro Salad for those who have restricted diets is not a problem at all. As for making this vegan, all you’ll have to do is skip the feta cheese or use vegan cheese instead. For those who are sensitive or intolerant to gluten, replace Farro with other gluten-free grains such as quinoa or brown rice and still get the same great taste and nutrition.
Serving and Storing Farro Salad
Farro Salad should be served at room temperature or cold as this side dish is perfect for hot weather or picnicking. It is perfect with grilled meats, although it is okay as an appetizing light meal on its own. It can also be refrigerated and eaten within the next 2-3 days and the taste of the food improves as the ingredients soaked into the pasta marinate.
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Healthy Farro Salad with Fresh Vegetables – Quick and Delicious!
Description
This Farro Salad is a nice, healthy meal that you can have for lunch or simply with a side dish. It’s tasty, nutritious, and made from nutty farro and fresh vegetables and topped with citrus vinaigrette. One of the great things about this recipe is that you can add any vegetable that is in season or a protein of your choice to the recipe.
Ingredients
Optional Ingredients:
Instructions
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Step 1: Cook the Farro
Rinse the farro under cold water.
In a medium pot, add 1 cup of farro and 3 cups of water.
Bring to a boil over medium-high heat, then reduce the heat to low and let it simmer for 20-25 minutes, or until the farro is tender and chewy.
Drain any excess water and allow the farro to cool to room temperature.
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Step 2: Prepare the Vegetables
While the farro cools, prep your vegetables.
Halve the cherry tomatoes, dice the cucumber and bell pepper, and finely chop the red onion.
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Step 3: Make the Dressing
In a small bowl, combine the olive oil, lemon juice, salt, and black pepper.
Whisk well until the dressing is smooth and emulsified.
Step 4: Assemble the Farro Salad
In a large mixing bowl, combine the cooked farro, chopped tomatoes, cucumber, bell pepper, red onion, and parsley.
Pour the dressing over the salad and toss gently until all ingredients are well-coated.
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Step 5: Add Cheese and Serve
Add the crumbled feta cheese on top, and give the salad a final toss.
Garnish with additional parsley or your choice of fresh herbs if desired.
Servings 5
- Amount Per Serving
- Calories 285kcal
- % Daily Value *
- Total Fat 14g22%
- Saturated Fat 4g20%
- Cholesterol 9mg3%
- Sodium 818mg35%
- Potassium 482mg14%
- Total Carbohydrate 42g15%
- Dietary Fiber 8g32%
- Sugars 4g
- Protein 10g20%
- Vitamin A 1106 IU
- Vitamin C 15 mg
- Calcium 81 mg
- Iron 3 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- You can use pre-cooked farro to save time, or substitute with barley or quinoa for a different texture.
