Onion, Feta, and Bell Pepper Farro Salad

Vegetarian
Health score
13%
Onion, Feta, and Bell Pepper Farro Salad
45 min.
4
146kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than this delightful Onion, Feta, and Bell Pepper Farro Salad! Bursting with flavor and packed with wholesome ingredients, this vegetarian dish is perfect for any occasion, whether you're hosting a dinner party or simply enjoying a quiet night in.

Farro, an ancient grain known for its nutty flavor and chewy texture, serves as the hearty base of this salad. Combined with the sweetness of orange bell peppers and the sharpness of crumbled feta cheese, each bite is a delightful explosion of taste. The addition of fresh garlic and a tangy sherry vinegar dressing brings everything together, creating a refreshing and satisfying dish that can be enjoyed as a side, antipasti, or even a light snack.

Not only is this salad delicious, but it’s also a healthy choice, clocking in at just 146 calories per serving. With a balanced caloric breakdown of protein, fat, and carbohydrates, it’s a guilt-free option that will leave you feeling energized. Plus, it’s ready in just 45 minutes, making it a quick and easy addition to your culinary repertoire. So grab your ingredients and get ready to impress your taste buds with this colorful and nutritious farro salad!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon dijon mustard 
  • 0.3 cup feta cheese crumbled
  •  garlic clove minced
  • tablespoon olive oil 
  • 0.5 cup orange bell pepper diced
  • 8.5 ounce precooked farro (such as Archer Farms)
  • 0.5 cup onion diced red
  • 1.5 tablespoons sherry vinegar 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat farro according to directions.
  2. Combine vinegar and next 4 ingredients (through garlic) in a medium bowl; stir with a whisk.
  3. Heat 1 tablespoon olive oil in a medium skillet over medium-high heat.
  4. Add onion and bell pepper to pan; saut 2 minutes.
  5. Add cooked farro, onion, and bell pepper to vinaigrette; toss to coat. Fold in feta cheese.

Nutrition Facts

Calories146kcal
Protein8.62%
Fat35.66%
Carbs55.72%

Properties

Glycemic Index
45
Glycemic Load
0.83
Inflammation Score
-6
Nutrition Score
7.4052174194999%

Flavonoids

Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
4.12mg

Nutrients percent of daily need

Calories:145.99kcal
7.3%
Fat:5.91g
9.09%
Saturated Fat:1.81g
11.32%
Carbohydrates:20.76g
6.92%
Net Carbohydrates:17.64g
6.42%
Sugar:1.83g
2.03%
Cholesterol:8.34mg
2.78%
Sodium:124.65mg
5.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.21g
6.43%
Vitamin C:25.59mg
31.01%
Vitamin A:628.97IU
12.58%
Fiber:3.12g
12.49%
Manganese:0.24mg
12.08%
Selenium:7.24µg
10.35%
Vitamin B6:0.2mg
9.89%
Vitamin B2:0.14mg
8.21%
Phosphorus:77.91mg
7.79%
Vitamin B3:1.55mg
7.77%
Folate:25.14µg
6.28%
Calcium:61.82mg
6.18%
Iron:1.07mg
5.97%
Vitamin B1:0.09mg
5.85%
Zinc:0.86mg
5.76%
Vitamin E:0.83mg
5.54%
Magnesium:20.5mg
5.12%
Copper:0.08mg
4.13%
Potassium:139.11mg
3.97%
Vitamin K:3.99µg
3.8%
Vitamin B5:0.27mg
2.66%
Vitamin B12:0.16µg
2.64%
Source:My Recipes