Chopped Mediterranean Farro Salad
Love a hearty, healthy, salad that's bursting with bright, fresh flavor? This Chopped Mediterranean Farro Salad is a meal on its own or a great side!
Servings: 10
Calories: 299kcal
Ingredients
For the tomatoes
- 1 tablespoon extra virgin olive oil
- 1 teaspoon sugar
- 1 teaspoon garlic salt
- ½ teaspoon ground pepper
- 1 teaspoon Italian seasoning
- 3 cups cherry tomatoes halved
For the farro:
- 4 cups chicken broth
- 2 cups apple juice
- 2 medium-size bay leaves
- 2 teaspoons kosher salt most of this will be drained off
- 2 cups dry farro
For the dressing:
- ¼ cup extra-virgin olive oil
- zest of 1 medium lemon
- 2 tablespoons fresh lemon juice
- 1 medium clove garlic finely minced
- ½ teaspoon kosher salt
For the salad:
- 2 medium bell pepper diced small (any color OR use 10-12 mini bell peppers in a variety of hues - so pretty!)
- 1 medium seedless cucumber or 4 medium-size mini seedless cucumbers diced small
- ½ medium red onion diced small
- ¼ cup pitted Kalamata olives halved
- 1 cup finely chopped fresh herbs I like to use about ½ basil and ½ dill - sometimes I throw a little mint in too. Use whatever you really like.
- 3 tablespoons toasted pine nuts
- ½ cup feta cheese cubed or crumbled
Instructions
For the tomatoes:
- Preheat the oven to 350˚F. Line a sheet pan with parchment paper with edges extending over the edges of the pan.
- Combine the oil, sugar, garlic salt, Italian seasoning and pepper in medium-size bowl and stir. Add the tomatoes and gently stir to coat. Tip the tomatoes out onto the prepared pan and roast in the oven for 25-30 minutes, until most of the juice has been evaporated. Remove and allow to cool while you prepare the rest of the salad.
- While the tomatoes are roasting prepare the farro.
For the farro:
- While the tomatoes are roasting prepare the farro. Combine the chicken broth, apple juice, bay leaves and kosher salt in a medium-large pot and bring to a boil. Add the farro and cook for the time indicated on the farro package (see notes on types of farro in the post above). If the liquid level gets low, add some water to keep liquid above the farro.
- When the farro is done, drain it well, drizzle with a small amount of olive oil and stir. Set aside.
For the dressing:
- Combine all ingredients in a small jar with a tight-fitting lid and shake well. Shake again before adding to the salad.
For the salad:
- Combine the cooked and drained farro with all of the diced veggies, half of the olives, the herbs and half of the crumbled Feta. Stir to combine. Add 3-4 tablespoon of the dressing and stir again. Taste and add more salt and more dressing, if desired.
- Gently stir in half of the tomatoes then transfer the farro mixture to a serving platter or bowl. Top with the remaining tomatoes, olives, Feta and the pine nuts. Garnish with additional fresh herbs sprigs and/or leaves, if desired.
Nutrition
Calories: 299kcal | Carbohydrates: 44g | Protein: 7g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 1307mg | Potassium: 469mg | Fiber: 8g | Sugar: 9g | Vitamin A: 1056IU | Vitamin C: 50mg | Calcium: 78mg | Iron: 2mg
