Vegan Mediterranean Farro Salad

Elevate your salad game with this vibrant Vegan Mediterranean Farro Salad, a wholesome medley of nutty farro, crisp cucumbers, juicy cherry tomatoes, and briny kalamata olives. Cooked in vegetable broth for added depth, the farro provides a hearty base for fresh parsley, fragrant mint, and zesty lemon dressing made with extra virgin olive oil and garlic. Accented with capers for a tangy kick, this protein-packed, plant-based salad is perfect as a weekday lunch or a crowd-pleasing side dish. Ready in just 45 minutes, this easy-to-make recipe is a refreshing, nutrient-rich option that's as satisfying as it is flavorful. Serve it chilled or at room temperature for a Mediterranean-inspired feast!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup farro
• 2 cups vegetable broth
• 1.5 cups cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 0.5 cup kalamata olives
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 1 large lemon
• 3 tablespoons extra virgin olive oil
• 1 clove garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons capers

Directions

Step 1

Rinse the farro under cold running water.

Step 2

In a medium-sized saucepan, combine the rinsed farro and vegetable broth. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 25-30 minutes or until the farro is tender and chewy. Drain any excess liquid.

Step 4

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

Step 5

Chop the fresh parsley and mint leaves, removing any tough stems.

Step 6

For the dressing, zest and juice the lemon into a small bowl. Add the olive oil, minced garlic clove, salt, and black pepper. Whisk together until well combined.

Step 7

In a large mixing bowl, combine the cooked farro, cherry tomatoes, cucumber, red onion, olives, parsley, mint, and capers.

Step 8

Pour the lemon-olive oil dressing over the salad and toss everything together until well coated.

Step 9

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

Step 10

Serve immediately at room temperature or chill in the refrigerator for at least an hour for the flavors to meld before serving.

Nutrition Facts

Serving size	(1410.2g)

Amount per serving	% Daily Value*
Calories	1619.8

Total Fat 81.3g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 1.6g
Cholesterol 0mg	0%
Sodium 4167.6mg	0%
Total Carbohydrate 197.6g	0%
Dietary Fiber 40.7g	0%
Total Sugars 21.1g
Protein 37.4g	0%

Vitamin D 0IU	0%
Calcium 414.1mg	0%
Iron 14.1mg	0%
Potassium 2154.3mg	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: 43.8%

Protein: 8.9%

Carbs: 47.3%