MEDITERRANEAN FARRO SALAD

A wholesome and satisfying salad: The Mediterranean Farro Salad is a delightful combination of flavors and textures. This salad features fresh and roasted vegetables, herbs, feta cheese, and a homemade Greek dressing. Add grilled chicken for a full entree meal. This dish not only appeals to the palate but also nourishes the body with its nutrient-packed ingredients. Moreover, whether you're looking for a hearty lunch option, a vibrant side dish, or a potluck favorite, this salad fits the bill perfectly.

WHAT IS FARRO

Farro is an ancient wheat grain that originates in Mesopotamia. In recent years it has grown in popularity. Farro is used prominently in the Mediterranean diet, endorsed by health experts as the world's healthiest. Moreover, Farro tastes great and it has many health benefits. It is full of fiber, protein, vitamins, minerals, and antioxidants. It is easy to prepare, Farro's nutty flavor and chewy texture make this grain versatile and adaptable in many cuisines. My favorite brand is "Bob's Red Mill" Organic Farro.

WHAT DOES FARRO TASTE LIKE

Farro has a nutty and earthy flavor. It is a great alternative to rice, and it does not get mushy even with a prolonged cooking time. Farro is perfect for salads, soups, and as a base for veggie burgers.

Why You'll Love It:

• Health Benefits: Packed with fiber, vitamins, and antioxidants, this salad promotes overall wellness.
• Versatility: Serve it as a main dish or alongside grilled meats, fish, or as part of a vegetarian spread.
• Flavor Explosion: Every bite offers a harmonious blend of textures and tastes, from the chewy farro to the tangy feta and crisp vegetables.

HOW TO COOK FARRO

In the USA, farro is primarily sold as pearled which resembles barley. With its bran removed, thus requires less cooking time compared to whole farro. While it's recommended to soak farro overnight, it's not mandatory. If soaked overnight, it achieves an al dente texture in roughly 10 to 15 minutes. Alternatively, if time is short, you can wash and rinse the farro, then cook it over medium heat for about 25 to 30 minutes.

Mediterranean Farro Salad is not just a meal—it's a celebration of Mediterranean flavors and wholesome ingredients. It is a perfect summer dish, and if you add grilled chicken it becomes a full meal entree. The salad is easy to prep in advance, it's packed with colorful raw and oven-roasted veggies, and creamy feta cheese, all tossed in a light zippy Greek vinaigrette. This beautiful, satisfying salad is ready for potlucks, evening cookouts, and backyard gatherings! Enjoy!!

OTHER WHOLESOME SALADS YOU MIGHT LIKE

Recipe

Mediterranean Farro Salad

Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Servings: 8

Author: Hello Ani

This healthy Mediterranean Farro Salad is loaded with fresh and roasted vegetables, herbs, feta, and a homemade dressing. Add grilled chicken for a full entree meal.

Pin Recipe Print Recipe

US Customary - Metric

Ingredients

Salad Ingredients:

• 1 cup uncooked farro (rinsed and drained)
• 3 cups water add salt
• 1 beet roasted - cut into ¾ inch pieces
• 1 bell pepper roasted - cut into ¾ inch pieces
• 1 small sweet potato roasted - cut into ¾ inch pieces
• 2 - 3 medium carrots roasted - diced small
• 2 cups mixed lettuce chopped small
• 1 cup tomato chopped in ¾ inch pieces
• 1 cucumber seeded - cut into ¾ inch pieces
• 15 oz chickpeas drained and rinsed
• 2 tablespoon red onion finely diced
• ½ cup feta cheese crumbled

Greek Vinaigrette:

• 1 teaspoon dijon mustard
• 1 tablespoon honey
• ¼ clove garlic
• 1 teaspoon dried oregano
• ¼ teaspoon salt
• ⅛ teaspoon pepper
• ¼ cup red balsamic vinegar
• ⅓ cup olive oil

Chicken Marinade: (marinade chicken for at least 2 hours)

• 2 chicken breast
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon paprica
• 1 lemon (juiced)

Instructions

• Preheat oven to 350 °F

  1. If making this salad with chicken: Wash and pat dry chicken breast. Insert chicken into a ziplock bag together with all marinade ingedients. Let cool in the refrigerator. Once Chicken has marinated for at least 2 hours, grill the chicken about 4 to 5 minutes on each side. Chicken is done when the internal temperature reaches 165 °F.

  2. Make the Vinaigrette:

  Whisk all ingredients together until combined. Cool in refridgerator until ready to use.

  3. Make the Salad:

  In a medium sized pot, add farro and water and cook al dente ( about 15 minutes). Remove from heat and drain the water. Let the farro cool.

  Peel and cut sweet potato, carrot, and beet. Transfer to a baking sheet. Drizzle oil all over, and season with salt and pepper. Bake 15-20 minutes.

  4. Transfer farro to a mixing bowl, add in all remaining ingredients. Pour in the vinaigrette. Toss until combined.

Nutrition

Calories: 355kcal | Carbohydrates: 51g | Protein: 10g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 247mg | Potassium: 634mg | Fiber: 11g | Sugar: 12g | Vitamin A: 11745IU | Vitamin C: 28mg | Calcium: 119mg | Iron: 3mg

COURSE: Main Course, Salad, Side Dish

CUISINE: Mediterranean

KEYWORD: Farro Salad recipe, Greek Food, Mediterranean Farro Salad

DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram and/ or Facebook. Tag @helloani.blog and hashtag it #helloani. I'd love to see your creations!