Mediterranean Farro Salad

Health score
34%
Mediterranean Farro Salad
45 min.
4
514kcal

Suggestions

Ingredients

  • 0.5 cup olives black pitted
  • teaspoon pepper black freshly ground
  • 0.3 cup chives snipped
  • tablespoon dijon mustard 
  • 1.5 cups farro 
  • ounces green beans cut into 1- to 2-inch pieces ( 2 cups)
  • 1.5 teaspoons kosher salt 
  • 0.3 cup olive oil extra-virgin
  • 0.8 cup parmesan crumbled
  • medium bell pepper red cut into thin strips ( 4 ounces or 1 cup)
  • 0.3 cup sherry vinegar 

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. In a medium saucepan, combine 4 cups of water with the farro. Bring to a boil over high heat. Cover and simmer over medium-low heat until the farro is almost tender, about 20 minutes.
  3. Add 1 1/2 teaspoons of the salt and simmer until the farro is tender, about 10 minutes longer.
  4. Drain well.
  5. Transfer to a large bowl and let cool.
  6. Meanwhile, bring a medium pot of salted water to a boil over high heat.
  7. Add the green beans and stir. Cook for 2 minutes.
  8. Transfer the cooked green beans to a bowl of ice water and let cool for 2 minutes.
  9. Drain the green beans.
  10. Once the farro has cooled add the green beans, olives, red pepper, Parmesan, and chives. Stir to combine. In a small bowl mix together the sherry vinegar, olive oil, mustard, pepper, and the remaining 1/2 teaspoon salt. Stir to combine.
  11. Pour the sherry vinaigrette over the farro salad. Toss to combine and serve.

Nutrition Facts

Calories514kcal
Protein12.1%
Fat37.85%
Carbs50.05%

Properties

Glycemic Index
53.5
Glycemic Load
1.75
Inflammation Score
-9
Nutrition Score
24.663478099782%

Flavonoids

Apigenin
0.01mg
Luteolin
0.37mg
Isorhamnetin
0.17mg
Kaempferol
0.51mg
Myricetin
0.07mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:513.75kcal
25.69%
Fat:22.17g
34.11%
Saturated Fat:5.53g
34.57%
Carbohydrates:65.96g
21.99%
Net Carbohydrates:51.19g
18.62%
Sugar:4.04g
4.49%
Cholesterol:12.75mg
4.25%
Sodium:1489.91mg
64.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.94g
31.88%
Manganese:1.25mg
62.44%
Fiber:14.76g
59.05%
Vitamin C:46.54mg
56.41%
Selenium:34.34µg
49.06%
Vitamin K:42.37µg
40.35%
Phosphorus:333.32mg
33.33%
Vitamin A:1666.17IU
33.32%
Calcium:284.03mg
28.4%
Magnesium:91.43mg
22.86%
Vitamin E:3.37mg
22.46%
Vitamin B3:4.29mg
21.47%
Copper:0.4mg
20.05%
Vitamin B6:0.39mg
19.57%
Iron:3.12mg
17.34%
Zinc:2.38mg
15.87%
Vitamin B1:0.23mg
15.08%
Vitamin B2:0.24mg
14.08%
Folate:54.44µg
13.61%
Potassium:442.56mg
12.64%
Vitamin B5:0.55mg
5.49%
Vitamin B12:0.22µg
3.75%