This recipe for Healthy Mediterranean Farro Salad features sun dried tomatoes, Kalamata olives and a creamy feta cheese. It’s versatile in that it can serve as either a hearty side or satisfying vegetarian entree.
Not everyone enjoys the flavor of goat cheese, which is why I have chosen a mild version for this recipe. When making this salad, I prefer to use Ezra’s Goat Cheese. It’s a mild, creamy cheese that comes in a blue container, with the block of cheese suspended in water. I also use this goat cheese in my recipe for Easy Yogurt and Goat Cheese Dip. Ezra’s is my “everyday” favorite, but if you have a favorite creamy goat cheese, you can certainly make the substitution.
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The health benefits of farro
If you’re not yet a fan of farro, you need to give it a try. A type of wheat, farro is often referred to as an “ancient grain”. It delivers more protein and fiber per serving than rice (approximately 3.5 grams of each). It also contains a number of essential vitamins and minerals – including calcium and magnesium. Now, I have absolutely nothing against rice, but if you’re trying to make small steps toward better eating, then farro is one of those changes that tastes less like a sacrifice and more like elevated dining.
If you like this recipe for Healthy Mediterranean Farro Salad, you may also enjoy my recipe for Easy Butternut Squash Farro Salad. It features butternut squash, red onion, parsley, kale and fresh feta cheese crumbles. Although very different, both are absolutely delicious!
Healthy Mediterranean Farro Salad: A delicious meal prep option
This recipe can double as either a hearty side or a satisfying vegetarian entree. If you like to meal prep for the week, you’ll enjoy this salad. Add a little grilled chicken for a healthy lunch or dinner on demand.
Healthy Mediterranean Farro Salad
Course: SidesCuisine: MediterraneanDifficulty: Easy6-8
servings20
minutes20
minutesThis recipe for Healthy Mediterranean Farro Salad features sun dried tomatoes, Kalamata olives and a creamy feta cheese.
Ingredients
- For the salad
3 cups farro, rinsed in cold water and drained
4 cups chicken or vegetable stock, plus 2 cups water
1/2 cup red onion, 1/4 ” diced
1/2 cup scallions, sliced thin
1 cup Kalamata olives, pitted and sliced in half, lengthwise
1/2 cup sun dried tomatoes, lightly patted dry and diced, 1/4″ rough cut
1/4 cup feta cheese crumbles, plus another 1/4 cup for garnish
3 Tbsp. fresh Italian parsley, roughly chopped
- For the dressing
1/2 cup Extra Virgin Olive Oil
1/4 cup fresh squeezed lemon juice
1 Tbsp. Agave Nectar or honey
1/2 tsp. salt
1/4 tsp. black pepper
Directions
- Prepare the dressing
- Combine the olive oil, lemon juice, agave nectar, salt and pepper. Set aside until ready to dress the salad.
- Prepare the farro salad
- Rinse and drain the uncooked farro in a colander. Set aside.
- Bring the stock and water to a boil. Add the farro. Cover and reduce heat to a simmer. Cook for approximately 20 minutes until tender. Drain the cooked farro in a colander, rinse with cold water to stop the cooking. Allow any excess water to drain off.
- Return the drained farro to the pot and add the prepared vegetables. Give everything a gentle toss.
- Add the dressing to the salad and mix until evenly dressed. Top with the reserved 1/4 cup of feta and additional fresh parsley. Serve as a vegetarian main course or side dish.
