I have made a Greek Farro Salad in the past, and this recipe differs just slightly. I decided to roast the grape tomatoes, and this recipe also calls for beans. I’m all for protein-packed, vegetarian meals and sides, so I loved that touch. Chickpeas or cannelini beans will work just fine – I used cannelini simply because they’re a bit creamier in texture.
While the fresh vegetables add a crunch, and the roasted tomatoes intense flavor and heartiness, the farro remains chewy and earthy. The finishing touch of feta provides the salt that marries each of the flavors and textures together.
1 cup farro, dry (or wheat berries, barley, etc)
salt, to taste
1 clove garlic, unpeeled
1/4 cup walnuts
1 lemon, juiced
1/2 small red onion, very thinly sliced
1 pint grape tomatoes
1 small cucumber, quartered and thinly sliced
1 (15-ounce) can chickpeas or cannelini beans, rinsed and drained
2/3 cup feta, crumbled
3 Tbsp extra-virgin olive oil
1/4 cup chopped fresh parsley
Preheat oven to 425 F.
Line a baking sheet with tin foil and spray with non-stick spray. Arrange grape tomatoes in a single layer and roast for 35-45 minutes or until desired doneness. Set aside to cool.
Meanwhile, bring 2 quarts of water to a roiling boil with salt to flavor water; add the farro. Cook for 20 minutes, until the farro is tender but slightly chewy. Drain.
Squeeze the juice of the lemon into a large bowl; add the onions and a pinch of salt. Set aside.
Heat a small not-nonstick pan over medium heat. Add the garlic and toast it, turning once, until browned, about 2 minutes. Remove the garlic from the pan. Add the pine nuts to the pan and cook, stirring constantly, until fragrant and slightly browned, 3-4 minutes. Remove from the pan. When the garlic is cool enough to handle, peel and mince it.
Stir the drained farro into the onion vinegar mixture, then add the remaining ingredients. Let the salad stand at room temperature for at least 10 minutes before serving. Yield: 12 servings (1/2 cup each).
Nutrition Information (per serving): 166 calories; 6.8 g. fat; 4 mg. cholesterol; 158 mg. sodium; 21 g. carbohydrate; 3.4 g. fiber; 6.5 g. protein
Result: Refreshing and satisfying, offering huge nutritional perks such as lean, vegetarian protein and lots of fiber, vitamins, and minerals. The use of whole grain (I used 1/2 farro and 1/2 wheat berries) is highlighted by fresh produce and rich, salty feta along with creamy, smooth beans. This salad is quick to make and is great as leftovers several more days. Next time, I may add in some kalamata olives to finish off that Greek flare! Enjoy!
My weekly menu is done a day early – lovin’ it 🙂
Weekly Menu: August 13th-18th
- Saturday: In-laws in town for the night! Beet Hummus (appetizer), out for dinner (I assume), Chocolate Peanut Butter Pretzel Balls (dessert)
- Sunday: Breakfast – Stone Fruit Almond Breakfast Crisp. Dinner – I don’t know that I can say – I’m taste-testing a recipe for a friend. It’s a recipe in the works that will eventually be published!
- Monday: Southwest Turkey Burgers with Avocado Ranch and Salt and Vinegar Potatoes with Rosemary
- Tuesday: leftovers, I have hockey during dinner time
- Wednesday: Curried Chicken Salad Sandwiches w/ sweet corn
- Thursday: Baked Dijon Salmon w/ salad and/or a veggie
Question: What are you looking forward to this weekend?