Farro Salad With Cucumber and Tomato
Stand out at the next neighborhood cookout or family reunion with this unique whole-grain side dish made with farro. Also known as emmer wheat, farro is an ancient Italian grain with a dense, chewy and nutty flavor that pairs well with an array of in-season vegetables and herbs. A light, refreshing dressing of lemon juice and olive oil keeps it heart-healthy. If you can’t find farro, substitute it with wheat berries or barley (not spelt).
Makes about 10 servings (3/4 cup each)
5 cups cooked farro*
1 10-ounce container grape tomatoes, halved lengthwise (about 1 1/2 cups)
1 3/4 cups seeded and diced cucumber
3 tablespoons finely chopped Italian parsley
3 tablespoons finely chopped mint
5 tablespoons freshly squeezed lemon juice
2 1/2 teaspoons finely minced lemon zest
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/8 teaspoon ground black pepper
* 1 cup dry farro yields about 2 1/4 to 2 1/2 cups cooked.
1. Add 6 to 8 cups of water to a large stock pot. Bring it to a boil.
2. Add 2 to 3 cups farro and cook, uncovered, for 30 minutes or until it’s al dente. (It will be slightly chewy.)
3. Drain the water from the pot.
4. Combine the farro with all other ingredients in a large bowl and toss to blend.
5. Serve at room temperature or refrigerated.
Nutrition information (per serving)
7 g protein
32 g carbohydrates
3.5 g fat (0 g saturated)
0 mg cholesterol
127 mg sodium
112 mg potassium
10 mg calcium
0.3 mg iron
365 IU vitamin A
10 mg vitamin C
4.5 g fiber
Tags: antioxidant-boost , grains , low-sodium , lunch , nutrient-rich , side dish , vegetarian , whole grain
Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Indianapolis. As a culinary-nutrition consultant, writer and spokeswoman for the food, beverage and agriculture industry, Galeaz is passionate about blending great taste with good health in all of her culinary creations.