Summer Farro Emmer Salad

Bright, fresh, and irresistibly wholesome, this Summer Farro Emmer Salad is the perfect dish to celebrate the season's vibrant flavors. Packed with nutty farro, juicy cherry tomatoes, crisp cucumber, and sweet red bell peppers, this salad is a textural delight that's as nourishing as it is delicious. A zesty dressing made with extra-virgin olive oil, tangy lemon juice, Dijon mustard, and a touch of honey ties everything together, while crumbled feta adds a creamy, savory finish. Ready in under 40 minutes, this versatile salad can be served chilled or at room temperature, making it ideal for picnics, potlucks, or a light dinner on a warm evening. Boost your summer menu with this easy, Mediterranean-inspired farro salad that’s loaded with nutritious ingredients and bold flavors!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup farro (emmer wheat)
• 3 cups water
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 red bell pepper, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup parsley, chopped
• 0.5 cup feta cheese, crumbled
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

Rinse the farro under cold water to remove excess starch.

Step 2

In a medium saucepan, combine the rinsed farro and 3 cups of water. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes or until the farro is tender but still slightly chewy. Drain any excess water and let cool to room temperature.

Step 3

While the farro is cooling, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and chop the parsley.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper to make the dressing.

Step 5

In a large mixing bowl, combine the cooked and cooled farro, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and feta cheese.

Step 6

Pour the dressing over the salad and toss gently until all the ingredients are evenly coated.

Step 7

Taste and adjust seasoning with additional salt or pepper if needed.

Step 8

Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.

Step 9

Serve cold or at room temperature. Enjoy your refreshing Summer Farro Emmer Salad!

Nutrition Facts

Serving size	(1510.8g)

Amount per serving	% Daily Value*
Calories	1193.8

Total Fat 48.0g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 198.6mg	0%
Total Carbohydrate 176.9g	0%
Dietary Fiber 19.7g	0%
Total Sugars 21.4g
Protein 33.8g	0%

Vitamin D 0IU	0%
Calcium 301.3mg	0%
Iron 13.5mg	0%
Potassium 2276.8mg	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: 33.9%

Protein: 10.6%

Carbs: 55.5%