Farro, Green Olive, and Feta Salad

Vegetarian
Health score
32%
Farro, Green Olive, and Feta Salad
45 min.
4
328kcal

Suggestions


Are you looking to elevate your salad game while keeping things both nutritious and delicious? Look no further than this vibrant Farro, Green Olive, and Feta Salad! This exquisite dish combines hearty farro with salty, briny green olives and rich, creamy feta cheese, creating a delightful medley of textures and flavors that will leave your taste buds dancing.

Not only is this salad a feast for the senses, but it's also a nourishing option perfect for any occasion. Whether you're serving it as a side dish at your next gathering, incorporating it into an antipasti platter, or enjoying it as a light snack, this salad is packed with wholesome ingredients and will satisfy your hunger. The bright notes of freshly chopped parsley and zesty Meyer lemon juice bring a refreshing brightness to the dish, making each bite a celebration of flavor.

In just 45 minutes, you can whip up this vegetarian delight that serves four people, all while keeping caloric intake in check at around 328 kcal per serving. The balance of protein, healthy fats, and complex carbohydrates in this salad makes it not only delicious but also a smart choice for your diet. So grab your apron and get ready to impress friends and family with a salad that’s not just a side, but a standout dish!

Ingredients

  • cup farro 
  • 0.5 cup flat parsley 
  • tablespoons lemon zest finely chopped (from 4 lemons)
  • tablespoons meyer lemon juice 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.7 cup olives green
  • 0.5 teaspoon pepper 
  • 0.5 cup feta cheese crumbled

Equipment

  • bowl
  • baking sheet
  • whisk

Directions

  1. Bring 4 cups salted water to a boil and stir in farro. Reduce heat to a simmer and cook farro until just tender, about 20 minutes.
  2. Drain and spread out on a rimmed baking sheet to cool and dry a bit, about 5 minutes.
  3. Whisk oil, lemon juice and zest, pepper, and parsley together in a medium bowl. Stir in feta, olives, and cooked farro.
  4. *Find at well-stocked grocery stores or order online from bluebirdgrainfarms.com

Nutrition Facts

Calories328kcal
Protein9.68%
Fat40.2%
Carbs50.12%

Properties

Glycemic Index
29.13
Glycemic Load
0.42
Inflammation Score
-7
Nutrition Score
17.7156522585%

Flavonoids

Eriodictyol
2.13mg
Hesperetin
3.69mg
Naringenin
0.2mg
Apigenin
16.17mg
Luteolin
0.36mg
Kaempferol
0.11mg
Myricetin
1.15mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:328.14kcal
16.41%
Fat:15.17g
23.34%
Saturated Fat:4.06g
25.37%
Carbohydrates:42.55g
14.18%
Net Carbohydrates:33.46g
12.17%
Sugar:1.06g
1.17%
Cholesterol:16.69mg
5.56%
Sodium:573.9mg
24.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.22g
16.44%
Vitamin K:129.38µg
123.22%
Fiber:9.09g
36.38%
Manganese:0.71mg
35.69%
Selenium:21.93µg
31.32%
Vitamin C:18.25mg
22.12%
Phosphorus:181.42mg
18.14%
Vitamin A:814.02IU
16.28%
Vitamin B2:0.23mg
13.4%
Vitamin E:2mg
13.31%
Vitamin B3:2.66mg
13.3%
Calcium:132.76mg
13.28%
Copper:0.26mg
13.1%
Magnesium:50.98mg
12.75%
Vitamin B6:0.23mg
11.75%
Iron:2.06mg
11.47%
Zinc:1.71mg
11.38%
Vitamin B1:0.14mg
9.43%
Folate:32.68µg
8.17%
Potassium:227.81mg
6.51%
Vitamin B12:0.32µg
5.28%
Vitamin B5:0.39mg
3.9%
Source:My Recipes