Mediterranean Farro Salad
Servings: 4 - 6 people
FARRO
- 1 cup (200 grams) farro uncooked
- 3 cups (750 grams) vegetable broth
SALAD
- 1 eggplant cut into ½-Inch cubes
- 2 zucchini cut into ½-Inch cubes
- 1 red onion sliced
- 1 tablespoon extra virgin olive oil
- ¼ teaspoon salt
- ½ cup (80 grams) jarred roasted bell pepper diced
- ¼ cup (8 grams) parsley finely chopped
- 2 tablespoons (30 grams) pistachio nuts toasted
- 2 ounces (60 grams) feta cheese or non-dairy feta
- 1 can (15 oz) (1 can (230 grams)) chickpeas optional
DRESSING
- ¼ cup (55 grams) extra virgin olive oil
- 2 tablespoons (30 grams) lemon juice
- 1 tablespoon (15 grams) mustard
- 1 small clove garlic grated
- ½ teaspoon cumin ground
- ½ teaspoon paprika
- ½ teaspoon salt or more to taste
- ¼ teaspoon black pepper
BOIL THE FARRO
- Bring 3 cups vegetable broth to a boil.Rinse 1 cup farro, add it to the broth and simmer until liquid is absorbed and the farro is cooked al dente (about 20 - 30 minutes).Stir occasionally to prevent the Farro from sticking to the pot.
ROAST THE VEGGIES
- Preheat oven to 400°F or 200°C. Chop 1 eggplant and 2 zucchini into ½-Inch (1 cm) cubes and slice 1 red onion.Transfer veggies onto a baking tray lined with parchment paper and season with 1 tablespoon extra virgin olive oil and ¼ teaspoon salt.
- Toss and roast the veggies for 20 minutes or until tender and slightly charred.
MAKE CUMIN DRESSING
- To a small bowl, add ¼ cup extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon mustard, 1 small clove garlic (grated), ½ teaspoon cumin, ½ teaspoon paprika, ½ teaspoon salt, and ¼ teaspoon black pepper.Whisk until ingredients are well combined.
MIX THE SALAD
- To a large mixing bowl, add cooked farro, roasted vegetables, ½ cup jarred roasted bell pepper (diced), ¼ cup parsley (chopped), dressing, and toss to combine.
- Arrange onto a serving platter, top with 2 tablespoons pistachio nuts and 2 ounces feta cheese (crumbled).You can serve the salad immediately or store it in the refrigerator and eat cold or at room temperature.
- Add 1 can (15 oz) chickpeas to make the salad even more nutritious and fulfilling.
Nutrition information is an estimate for 1 large portion of Mediterranean farro salad out of 4 with all ingredients, including chickpeas, feta, and nuts.
SUBSTITUTIONS
- Farro: barley, brown rice, quinoa, amaranth, and buckwheat.
- Vegetable broth: water or chicken broth.
- Eggplant: butternut squash, pumpkin, kabocha squash.
- Zucchini: cauliflower florets.
- Red onion: white or yellow onion, shallot.
- Jarred bell pepper: roasted bell peppers, raw bell peppers.
- Pistachio nuts: slivered almonds, pine nuts, walnuts.
- Feta: shaved parmesan.
- Parsley: dill, mint, basil, chives, purslane.
- Cumin dressing: Italian dressing or honey mustard dressing.
