Recipe

Mediterranean Farro Salad

Recipe Information

Total Time: 

1 hour 15 minutes; 15 minutes active

Servings: 

4

Farro is an ancient variety of wheat with a delicious, nutty flavor and a chewy texture. It can be found in whole form or semi-pearled, which means that part of the bran layer has been removed to make it cook more quickly. If you can’t find farro, you can substitute wheat berries or even barley in this versatile recipe.

Ingredients

  • 1 cup farro, semi-pearled
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 2 ounce feta cheese, crumbled
  • Fresh oregano, parsley or dill (optional)

Preparation

  1. Rinse the farro in a wire strainer and drain. Bring three cups of water to a boil in a medium pot and add the farro. Return to a boil, then reduce the heat to low and cover. Cook for 20 minutes, then test to see if the grain is tender. Whole, unpearled farro can take 40 minutes to one hour to cook.
  2. Drain the cooked farro in a wire strainer and let cool. Transfer to a large bowl.
  3. In a cup, stir the olive oil, vinegar, honey, salt and black pepper, then drizzle over the farro.
  4. Add the chickpeas, tomatoes and feta, then toss to mix. Top with fresh oregano, parsley or dill if you wish.

Serving Suggestion

This salad can be served as a main dish for a light lunch or a side dish for barbeque.

Nutritional Information

450 calories, 16 g. fat, 15 mg. cholesterol, 540 mg. sodium, 61 g. carbohydrate, 13 g. fiber, 15 g. protein