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farro salad - healthyish foods

Mediterranean Farro Salad

Mediterranean farro salad is perfect for lunch, brunch or dinner. This tasty salad only takes 30 minutes to prepare and is a great meal prep item to have on hand for long busy weeks.
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Ingredients

Farro

  • 1.5 cups farro, about 3 cups cooked
  • 2 cups bone broth
  • 1 cup water
  • ¼ teaspoon salt

Salad Add-Ins

  • 1.5 cups kale, chopped small, spinach will work well too
  • ½ cup Italian parsley, fresh chopped
  • ½ cup red onion, diced small
  • 1.5 cups red grapes , you can leave them whole of half them, remove stem
  • 1 cup cucumber, remove core with a spoon before dicing
  • ½ cup crumbled feta
  • 2 tablespoons lemon juice, fresh squeezed
  • 1 tablespoon olive oil
  • salt and pepper

Tzatziki

  • 1 cup Greek yogurt, Fage 0%
  • 1 tablespoon lemon juice, fresh squeezed
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 2-3 tablespoons fresh parsley, chopped small
  • ½ cup cucumber, remove core using a spoon and dice small
  • ½ teaspoon salt

Equipment

  • 3.5 quart soup pot
  • large mixing bowl

Instructions 

  • Boil the bone broth and water in a 3.5-quart soup pot.
  • Add the farro and bring back up to a boil.
  • Once boiling, reduce heat to medium/low, cover and let the farro simmer for 15-16 minutes.
  • Remove from heat, season with a pinch of salt and set it aside to cool.

Prepare the salad add-ins:

  • In a large mixing bowl, combine the chopped kale or spinach, diced red onion, diced cucumbers, chopped Italian parsley, and red grapes. Stir well.

Assemble the dish:

  • Add the room temperature farro, fresh squeezed lemon juice, olive oil, crumbled feta cheese and a pinch more salt and pepper to the bowl with the rest of the ingredients.
  • Toss everything together and serve with a side of tzatziki.

Nutrition

Serving: 1serving, Calories: 329kcal, Carbohydrates: 52g, Protein: 15g, Fat: 8g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Trans Fat: 1g, Cholesterol: 13mg, Sodium: 491mg, Potassium: 459mg, Fiber: 9g, Sugar: 9g, Vitamin A: 2322IU, Vitamin C: 35mg, Calcium: 161mg, Iron: 2mg