Parsley-Farro Salad

Vegetarian
Vegan
Dairy Free
Health score
23%
Parsley-Farro Salad
45 min.
4
111kcal

Suggestions


If you're looking for a delightful and nutritious addition to your meals, look no further than this Parsley-Farro Salad. Bursting with fresh flavors and textures, this vegetarian dish is perfect whether you’re serving it as a side, antipasti, or a light snack. Farro, an ancient grain celebrated for its chewy texture and nutty flavor, serves as the perfect base, complemented by the vibrant brightness of fresh parsley and the zing of sherry vinegar.

Ready in just 45 minutes, this salad is not only easy to prepare but is also vegan and dairy-free, making it accessible for a variety of dietary preferences. The combination of olive oil, garlic, and Dijon mustard creates a tangy vinaigrette that elevates the flavors of the salad and makes every bite a taste sensation.

With just 111 calories per serving, this Parsley-Farro Salad is a guilt-free option that packs a powerful punch of nutrition. Plus, the variations included—such as the refreshing tomato and cucumber addition or the savory basil and corn twist—allow you to customize it to suit your cravings and seasonal ingredients.

Gather your ingredients and get ready to prepare a salad that will not only satisfy your taste buds but also leave you feeling energized and revitalized. This is a recipe you’ll want to keep on hand for any occasion.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon dijon mustard 
  • 0.5 cup parsley fresh coarsely chopped
  •  garlic clove minced
  • tablespoon olive oil 
  • 8.5 ounce farro (such as Archer Farms)
  • 0.5 teaspoon salt 
  • 1.5 tablespoons sherry vinegar 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat farro according to directions.
  2. Combine vinegar and next 5 ingredients (through garlic) in a medium bowl; stir with a whisk.
  3. Add cooked farro and parsley to vinegar mixture; toss to coat.
  4. Variation 1: Tomato and Cucumber Prepare base recipe through step 2, substituting 1 1/2 tablespoons fresh lemon juice for sherry vinegar.
  5. Add cooked farro, 1/2 cup diced fresh tomato, 1/2 cup diced cucumber, 1/4 cup chopped fresh parsley leaves, 1/4 cup chopped fresh mint, and 1/4 cup chopped green onions to lemon juice mixture; toss to coat.
  6. Serves 4 (serving size: 3/4 cup) CALORIES 97; FAT 4g (sat 5g); SODIUM 330mg
  7. Variation 2: Basil and Corn Prepare base recipe through step
  8. Heat 1 tablespoon olive oil in a medium skillet over medium-high heat.
  9. Add 1 cup fresh corn kernels (about 2 ears) to pan; saut 3 minutes.
  10. Add cooked farro, corn, and 1/2 cup chopped fresh basil to vinaigrette; toss to coat.
  11. Serves 4 (serving size: about 3/4 cup) CALORIES 157; FAT 9g (sat 1g); SODIUM 332mg
  12. VARIATION 3: Onion, Feta, and Bell Pepper Prepare base recipe through step 2, omitting salt.
  13. Heat 1 tablespoon olive oil in a medium skillet over medium-high heat.
  14. Add 1/2 cup diced red onion and 1/2 cup diced orange bell pepper to pan; saut 2 minutes.
  15. Add cooked farro, onion, and bell pepper to vinaigrette; toss to coat. Fold in 1/4 cup crumbled feta cheese.
  16. Serves 4 (serving size: 3/4 cup) CALORIES 156; FAT 4g (sat 4g); SODIUM 136mg

Nutrition Facts

Calories111kcal
Protein6.01%
Fat30.8%
Carbs63.19%

Properties

Glycemic Index
31.5
Glycemic Load
0.16
Inflammation Score
-6
Nutrition Score
9.1943478480629%

Flavonoids

Apigenin
16.16mg
Luteolin
0.09mg
Kaempferol
0.11mg
Myricetin
1.13mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:111kcal
5.55%
Fat:3.87g
5.96%
Saturated Fat:0.55g
3.47%
Carbohydrates:17.88g
5.96%
Net Carbohydrates:15.25g
5.54%
Sugar:0.26g
0.29%
Cholesterol:0mg
0%
Sodium:311.11mg
13.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.7g
3.4%
Vitamin K:125.83µg
119.83%
Vitamin A:637.66IU
12.75%
Vitamin C:10.24mg
12.41%
Fiber:2.64g
10.55%
Manganese:0.21mg
10.25%
Selenium:5.73µg
8.18%
Iron:1.36mg
7.55%
Vitamin B3:1.35mg
6.77%
Folate:21.17µg
5.29%
Magnesium:18.24mg
4.56%
Vitamin B6:0.09mg
4.33%
Vitamin B1:0.06mg
4.03%
Copper:0.08mg
4%
Phosphorus:40.03mg
4%
Zinc:0.59mg
3.97%
Vitamin E:0.57mg
3.82%
Potassium:106.41mg
3.04%
Vitamin B2:0.05mg
2.74%
Calcium:20.23mg
2.02%
Vitamin B5:0.12mg
1.21%
Source:My Recipes