Low Sodium Mediterranean Farro Salad

Elevate your meal prep with this vibrant and healthy Low Sodium Mediterranean Farro Salad, a perfect blend of hearty whole grains, crisp vegetables, and fresh herbs. Packed with nutty, chewy farro, juicy cherry tomatoes, crunchy cucumber, and briny Kalamata olives, this dish is a delightfully flavorful option that keeps sodium in check without sacrificing taste. A zesty lemon-garlic dressing ties everything together, while a sprinkle of optional feta adds a creamy touch. Ready in under an hour, this Mediterranean-inspired salad is perfect as a refreshing side dish or a light, wholesome main course. Serve it chilled or at room temperature for a versatile, nutrition-packed addition to your table!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Farro
• 3 cups Water
• 1 cup Cherry tomatoes, halved
• 1 cup Cucumber, diced
• 0.25 cup Red onion, finely chopped
• 0.25 cup Kalamata olives, pitted and sliced
• 0.5 cup Red bell pepper, diced
• 0.25 cup Fresh parsley, chopped
• 0.25 cup Fresh mint, chopped
• 3 tablespoons Extra-virgin olive oil
• 3 tablespoons Lemon juice
• 1 clove Garlic, minced
• 0.25 teaspoon Black pepper
• 0.25 cup Feta cheese, crumbled (optional)

Directions

Step 1

Rinse the farro under cold water in a fine-mesh strainer to remove excess starch.

Step 2

In a medium saucepan, combine 1 cup of farro with 3 cups of water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low and let it simmer, covered, for about 25-30 minutes or until the farro is tender but still chewy.

Step 4

Drain any excess water from the farro, and then spread it on a baking sheet to cool to room temperature.

Step 5

In a large bowl, combine the cooled farro, cherry tomatoes, cucumber, red onion, kalamata olives, red bell pepper, parsley, and mint.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and black pepper to make the dressing.

Step 7

Pour the dressing over the farro and vegetable mixture, tossing to combine thoroughly.

Step 8

If desired, gently fold in the crumbled feta cheese for added flavor.

Step 9

Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.

Step 10

Serve chilled or at room temperature as a refreshing side dish or a light main course.

Nutrition Facts

Serving size	(1744.1g)

Amount per serving	% Daily Value*
Calories	1473.1

Total Fat 72.1g	0%
Saturated Fat 16.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 53.4mg	0%
Sodium 1699.9mg	0%
Total Carbohydrate 176.0g	0%
Dietary Fiber 34.8g	0%
Total Sugars 19.4g
Protein 42.2g	0%

Vitamin D 0IU	0%
Calcium 867.2mg	0%
Iron 14.6mg	0%
Potassium 2046.6mg	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: 42.6%

Protein: 11.1%

Carbs: 46.3%