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 mealโit'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
Enjoyed my work?ย If you have a moment to spare, your feedback would mean the world to me! Feel free to share your thoughts in the comments below and consider leaving a 5-star rating if you liked this recipe." Don't forget to stay connected by following me onย YouTube,ย Instagram,ย Facebook,ย andย Pinterestย
Recipe
Mediterranean Farro Salad
Ingredients
Salad Ingredients:
- 1 cup uncooked farro (rinsed and drained)
- 3 cups water add salt
- 1 beet roasted - cut into ยพ inch pieces
- 1 bell pepper roasted - cut into ยพ inch pieces
- 1 small sweet potato roasted - cut into ยพ inch pieces
- 2 - 3 medium carrots roasted - diced small
- 2 cups mixed lettuce chopped small
- 1 cup tomato chopped in ยพ inch pieces
- 1 cucumber seeded - cut into ยพ inch pieces
- 15 oz chickpeas drained and rinsed
- 2 tablespoon red onion finely diced
- ยฝ cup feta cheese crumbled
Greek Vinaigrette:
- 1 teaspoon dijon mustard
- 1 tablespoon honey
- ยผ clove garlic
- 1 teaspoon dried oregano
- ยผ teaspoon salt
- โ teaspoon pepper
- ยผ cup red balsamic vinegar
- โ cup olive oil
Chicken Marinade: (marinade chicken for at least 2 hours)
- 2 chicken breast
- ยฝ teaspoon salt
- ยผ teaspoon pepper
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon paprica
- 1 lemon (juiced)
Instructions
- Preheat oven to 350 ยฐF1. 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 ยฐF.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.
Diane
This salad was amazing!!! The whole Family loved it. Thank you so much for sharing!