Description
Mediterranean farro salad brings sun-kissed flavors from Greece’s coastal kitchens to your plate. Crisp vegetables, hearty grains, and zesty herbs combine for a refreshing meal that whisks you to Mediterranean shores.
Ingredients
Scale
Grains:
- 2 cups farro
- 1/2 cup quinoa
Vegetables and Herbs:
- 1 cucumber, diced
- 2 tomatoes, chopped
- 1/2 red onion, finely sliced
- 1 cup kalamata olives, pitted
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
Dressing and Extras:
- 1/3 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1/2 cup crumbled feta cheese
- 2 tablespoons red wine vinegar
- 1 clove garlic, minced
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
Instructions
- Fill a large pot with water and bring to a rolling boil. Add farro and quinoa, cooking for 15-20 minutes until grains are tender but maintain a slight bite.
- Drain grains thoroughly and spread on a large baking sheet to cool rapidly, preventing overcooking and clumping.
- While grains cool, prepare vegetables by finely dicing cucumber, chopping tomatoes, and thinly slicing red onion into delicate rings.
- Create the zesty dressing by whisking together extra virgin olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, sea salt, and black pepper in a small bowl.
- In a spacious mixing bowl, combine cooled grains with chopped cucumber, tomatoes, red onion, and pitted kalamata olives.
- Gently fold in freshly chopped parsley and mint, ensuring even distribution of herbs throughout the salad.
- Pour prepared dressing over the grain and vegetable mixture, tossing carefully to coat all ingredients evenly.
- Sprinkle crumbled feta cheese over the salad, providing a tangy and creamy element to the Mediterranean-inspired dish.
- Cover and refrigerate for 30 minutes to allow flavors to meld and intensify before serving chilled or at room temperature.
Notes
- Rinse grains thoroughly before cooking to remove excess starch and prevent clumping, ensuring a fluffy and separated texture.
- Maximize flavor by toasting farro in a dry skillet for 2-3 minutes before boiling, which enhances its nutty undertones and adds depth to the salad.
- Customize the salad for dietary needs by substituting feta with nutritional yeast for a vegan version or adding grilled chicken for extra protein.
- Prep vegetables in advance and store separately to maintain crispness, allowing you to assemble the salad quickly when ready to serve.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6
- Calories: 360
- Sugar: 2 g
- Sodium: 300 mg
- Fat: 25 g
- Saturated Fat: 4 g
- Unsaturated Fat: 19 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 5 g
- Protein: 10 g
- Cholesterol: 10 mg