High Protein Mediterranean Farro Salad

Packed with vibrant flavors and wholesome ingredients, this High Protein Mediterranean Farro Salad is a must-try for anyone seeking a hearty yet healthy meal. Combining chewy farro, protein-rich chickpeas, and crisp vegetables like cucumber and cherry tomatoes, this salad is elevated by tangy feta, briny black olives, and fresh herbs like parsley and mint. A zesty lemon garlic dressing ties it all together, while a generous handful of baby spinach adds a nutrient-dense touch. Perfect as a satisfying main course or a flavorful side, this Mediterranean-inspired dish is ideal for meal prep, picnics, or a quick weeknight dinner.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup farro
• 3 cups water
• 1 teaspoon salt
• 1 15-ounce can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 0.5 small red onion, finely chopped
• 0.5 cup feta cheese, crumbled
• 0.25 cup black olives, sliced
• 0.25 cup parsley, chopped
• 2 tablespoons mint leaves, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 0.25 teaspoon ground black pepper
• 2 cups baby spinach

Directions

Step 1

Rinse the farro under cold water in a fine-mesh sieve.

Step 2

In a medium saucepan, combine the farro, water, and 0.5 teaspoon of salt. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 25-30 minutes until the farro is tender but still chewy.

Step 4

Drain any excess water and let the farro cool to room temperature.

Step 5

In a large bowl, combine the cooked farro, chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, black olives, parsley, and mint.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, remaining salt, and black pepper.

Step 7

Pour the dressing over the farro salad and gently toss to combine all ingredients well.

Step 8

Add the baby spinach and toss again until the spinach is evenly distributed.

Step 9

Serve immediately, or refrigerate for an hour to let the flavors meld together before serving.

Nutrition Facts

Serving size	(2034.0g)

Amount per serving	% Daily Value*
Calories	2232.0

Total Fat 93.6g	0%
Saturated Fat 26.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 6050.8mg	0%
Total Carbohydrate 277.9g	0%
Dietary Fiber 60.2g	0%
Total Sugars 32.1g
Protein 83.4g	0%

Vitamin D 0IU	0%
Calcium 1140.7mg	0%
Iron 24.8mg	0%
Potassium 2553.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.8%

Protein: 14.6%

Carbs: 48.6%