Mediterranean farro salad - Sound Bites Nutrition

This springs’ harvest of vegetables belong in this simple, delicious salad.  Farro is an ancient ‘super grain’ that cooks up like steel cut oats, meaning it needs more water than other grains (about 4:1 ratio, liquid to grain).  Season it with garlic or onions or light soy sauce as a side dish.  Higher in fiber and protein than other grains, farro is also a good source of several vitamins and minerals.  Farro is a decent source of iron (10% of the daily value)- a nutrient that’s tricky to obtain in vegetarian diets.  Adding a vitamin C rich food (like spinach, bell peppers or tomatoes) boosts the absorption of iron from plant foods such as beans or grains.  Adding a can of white beans or lentils adds protein, soluble fiber and iron to the dish.  This recipe was featured on Fox 19 on 5-9 and was sponsored by Bob’s Red Mill. #sponsored

Ingredients:


1 ½ cups uncooked farro

1/3 cup diced red onion


1 pint grape or tomatoes, cut in half

2 cups fresh spinach leaves

2 cloves garlic, minced

½ cup Kalamata olives, chopped

1 small cucumber, chopped

½ cup feta cheese

1/3 cup olive oil

1/3 cup red wine vinegar

1 (15 oz) can cannellini beans (or other white beans), drained and rinsed- optional

1 Tbsp. dried oregano

 

Directions:

  1. Prepare farro according to directions. Set aside to cool.
  2. Whisk together vinegar, olive oil, oregano and garlic and set aside.
  3. Wash spinach leaves and use a salad spinner to dry. Tear the spinach leaves and place in a large bowl.  Add chopped tomatoes, red onions and cucumbers.
  4. Add farro and white beans to the vegetable mixture, then add the dressing and blend well.
  5. Add feta cheese and olives and toss into the salad and serve.

Makes 10 (1 cup) servings.  Nutrition facts per serving:  340 calories, 11 grams fat, 47 grams carbohydrate, 14.8 grams protein, 8 grams fiber, 7 mg cholesterol, 157 mg sodium, 23 % DV iron

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