Nut-Free Mediterranean Farro Salad

Bright, fresh, and packed with wholesome ingredients, this Nut-Free Mediterranean Farro Salad is the perfect dish for anyone craving a satisfying, healthy meal without nuts. Featuring nutty farro as the hearty base, this salad is bursting with vibrant Mediterranean flavors from juicy cherry tomatoes, crisp cucumber, briny kalamata olives, and tangy feta cheese, all elevated by a zesty lemon-oregano dressing. Fresh parsley and mint add a delightful herbal touch, making every bite refreshing and flavorful. Ready in just 40 minutes, this nutrient-rich, fiber-packed salad is ideal for meal prep, picnics, or a light yet filling lunch. Serve it chilled or at room temperature to bring a taste of the Mediterranean to your table, effortlessly!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup farro
• 3 cups water
• 1 teaspoon salt
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, halved
• 0.5 medium red onion, finely chopped
• 0.5 cup kalamata olives, pitted and sliced
• 0.5 cup feta cheese, crumbled
• 0.25 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 2 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried oregano

Directions

Step 1

Rinse the farro under cold water using a fine mesh strainer.

Step 2

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

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 20-25 minutes or until the farro is tender and chewy.

Step 4

Drain any excess water from the cooked farro and transfer it to a large mixing bowl to cool slightly.

Step 5

While the farro is cooling, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the kalamata olives.

Step 6

Add the diced cucumber, halved cherry tomatoes, chopped red onion, sliced olives, crumbled feta cheese, chopped parsley, and mint to the bowl with the farro.

Step 7

In a small bowl, whisk together the lemon juice, olive oil, black pepper, and dried oregano until emulsified.

Step 8

Pour the dressing over the farro and vegetables, and gently toss to combine thoroughly.

Step 9

Taste and adjust seasoning with additional salt or lemon juice if needed.

Step 10

Serve the salad immediately or refrigerate for a few hours to let the flavors meld further. Enjoy chilled or at room temperature.

Nutrition Facts

Serving size	(1629.1g)

Amount per serving	% Daily Value*
Calories	1665.0

Total Fat 96.6g	0%
Saturated Fat 26.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 5580.2mg	0%
Total Carbohydrate 164.7g	0%
Dietary Fiber 31.4g	0%
Total Sugars 12.6g
Protein 46.4g	0%

Vitamin D 0IU	0%
Calcium 971.9mg	0%
Iron 12.3mg	0%
Potassium 1441.3mg	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: 50.7%

Protein: 10.8%

Carbs: 38.4%