Mediterranean Salad with Farro and Spinach
Despite growing up in an Italian household, I don’t consider my roots to be based on a Mediterranean diet. While my mother (RIP) was a great cook, we ate our share of meatballs, white pasta, and salads made with iceberg lettuce.
Don’t get me wrong. She also served vegetables and plenty of seasonal fruit. We never went hungry. However, the tenets of a Mediterranean diet were not exactly on her radar.
A Mediterranean diet is based on the diet and lifestyle practices of people living along the Mediterranean Sea. Most people think of Greece, Italy, Spain, Portugal, and Morrocco. Lebanon and Egypt are also included in this group.
In addition to fruits and vegetables, a Mediterranean diet includes whole grains, beans and lentils, fish, low-fat dairy products, and lean meat. Red meat, sweets, and alcohol are included in small amounts. Consider these “treats”.
Healthy fats like extra virgin olive oil, pistachios, walnuts, and almonds are included in addition to fatty fish like salmon, tuna, and mackerel. Fish and seafood are encouraged, which is similar to the recommendations from the American Heart Association.
Research supports this pattern of eating to help reduce the risk of heart disease, diabetes, obesity, and dementia. A recent study even supports that this diet may also improve sleep. Sign. Me. Up.
One of my favorite grains to use is farro (pronounced FARE-OH). This wheat-based whole grain takes some ‘thyme’ to cook because of its hearty fiber content. Farro, like quinoa, is a good source of dietary iron, the most common nutrient deficiency worldwide. When you add vegetables grains or beans containing iron, the vitamin C helps your body absorb more iron. Winning!
Farro has a chewy texture and nutty, earthy flavor. I love to use it in seasonal salads or as a side dish in place of rice or couscous. While it’s not gluten-free, it’s appropriate for most dietary patterns.
I had leftover farro from a cooking demo and of course, couldn’t toss it out. I hate food waste! I had some mixed color cherry tomatoes, spinach leaves, and cucumbers and knew the farro would go great with them. If I’d had a red onion, I’d toss it in, too! Below is the recipe:
Salad:
2 cups cooked farro
2 cups fresh spinach leaves, chopped
1 cucumber, sliced and cut into quarters
12 cherry tomatoes, halved
1/4 cup shredded Parmesan cheese
Dressing:
Juice from 1 lemon
1/3 cup EVOO (extra virgin olive oil)
1/2 tsp. oregano
1/2 tsp. Zaatar seasoning
1/2 tsp. salt
Directions:
Cook the farro according to directions. Refrigerate for at least one hour.
In a separate bowl, combine the spinach leaves, tomatoes, cucumbers, and Parmesan cheese.
In another small bowl, combine the lemon juice, olive oil, oregano, Zaatar seasoning, and salt. Whisk together to make a dressing.
Combine the cooled farro with the vegetables, then drizzle the dressing over the mixture and toss to combine.
Makes 8 servings. Nutrition facts per serving: 258 calories, 18.4 grams fat (2.6 grams saturated fat), 4.2 grams protein, 22 grams carbohydrate, 4.5 grams fiber, 0 mg cholesterol, 350 mg sodium.