Description
A healthy and flavorful farro salad perfect for meal preparation and quick lunches, featuring fresh vegetables and a bright lemon herb dressing.
Ingredients
Scale
- 1 cup semi-pearled farro
- 3 cups water or vegetable broth
- 1/2 cup chopped cucumber
- 1/2 cup chopped cherry tomatoes
- 1/4 cup finely chopped red onion
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil (for dressing)
- 2 tablespoons fresh lemon juice (for dressing)
- 1 teaspoon dried oregano (for dressing)
- 1/2 teaspoon Dijon mustard (for dressing)
- Salt and black pepper to taste
Instructions
- Cook the farro: Combine farro and water or broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 20 to 25 minutes, or until tender but still slightly chewy. Drain any excess liquid and let the farro cool completely.
- Prepare the vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, oregano, Dijon mustard, salt, and pepper until well combined.
- Assemble the salad: In a large bowl, combine the cooled farro, cucumber, cherry tomatoes, red onion, feta cheese, and parsley.
- Dress the salad: Pour the vinaigrette over the farro mixture. Toss gently until all ingredients are evenly coated.
- Serve or store: You can serve the salad immediately or chill it for at least 30 minutes to allow the flavors to meld.
Notes
- For best meal prep results, store the dressing separately and add it just before serving to keep the vegetables crisp.
- You can substitute kale or spinach for parsley if you prefer a more substantial green base.
- Rinse the cooked farro with cold water after draining to speed up the cooling process.
- Prep Time: 15 min
- Cook Time: 25 min
- Category: Lunch
- Method: Boiling and Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 4
- Sodium: 350
- Fat: 16
- Saturated Fat: 5
- Unsaturated Fat: 11
- Trans Fat: 0
- Carbohydrates: 48
- Fiber: 7
- Protein: 14
- Cholesterol: 15