Rachel's Farro Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
67%
Rachel's Farro Salad
45 min.
8
281kcal

Suggestions


Welcome to a vibrant culinary experience with Rachel's Farro Salad, a dish that not only tantalizes your taste buds but also nourishes your body. This vegetarian and vegan-friendly salad is packed with nutritious ingredients, making it the perfect addition to any meal or as a delightful snack on its own. With a healthy score of 67, you can relish the flavors without the guilt!

Imagine the fresh aroma of basil intertwined with the juicy burst of halved cherry tomatoes and the crispness of cucumbers, all coming together to create a colorful, nutritious medley. The star of this dish, farro, is an ancient grain that brings a chewy texture and nutty flavor, adding depth to your salad. Toss in some fresh parsley, zesty Meyer lemon juice, and a drizzle of extra-virgin olive oil to elevate this rustic dish to a whole new level of deliciousness.

Not only is this salad easy to prepare, requiring just 45 minutes, but it also serves up to 8 people, making it perfect for gatherings or meal prep throughout the week. With only 281 calories per serving, you can indulge in a healthy side dish, antipasti, or light starter while feeling energized and satisfied. Whether it’s a summer picnic or a cozy dinner at home, Rachel's Farro Salad is sure to impress and leave everyone asking for seconds!

Ingredients

  • cup basil 
  • 1.5 cups cherry tomatoes halved
  •  cucumber halved sliced
  • cups farro 
  • cup flat parsley 
  • tablespoons meyer lemon juice 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 cup onion red halved sliced
  • 0.5 teaspoon sea salt 

Equipment

  • bowl
  • pot

Directions

  1. Bring 6 cups of water to a boil in a medium pot.
  2. Add farro and cook until just tender, about 20 minutes.
  3. Drain and let cool 5 minutes, stirring occasionally.
  4. Put farro and remaining ingredients in a medium bowl. Toss gently to coat.
  5. *Find farro with the other grains at well-stocked grocery stores.

Nutrition Facts

Calories281kcal
Protein8.76%
Fat30%
Carbs61.24%

Properties

Glycemic Index
18
Glycemic Load
0.55
Inflammation Score
-8
Nutrition Score
17.85956529949%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.08mg
Apigenin
16.17mg
Luteolin
0.1mg
Isorhamnetin
0.5mg
Kaempferol
0.18mg
Myricetin
1.12mg
Quercetin
2.27mg

Nutrients percent of daily need

Calories:280.51kcal
14.03%
Fat:9.64g
14.83%
Saturated Fat:1.37g
8.54%
Carbohydrates:44.29g
14.76%
Net Carbohydrates:35.02g
12.73%
Sugar:3.29g
3.65%
Cholesterol:0mg
0%
Sodium:160.12mg
6.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.33g
12.66%
Vitamin K:150.74µg
143.56%
Manganese:0.83mg
41.64%
Fiber:9.27g
37.06%
Vitamin C:23.4mg
28.37%
Selenium:19.17µg
27.39%
Vitamin A:1019.2IU
20.38%
Copper:0.34mg
16.92%
Magnesium:62.53mg
15.63%
Phosphorus:151.33mg
15.13%
Vitamin B3:2.63mg
13.17%
Iron:2.32mg
12.91%
Potassium:424.82mg
12.14%
Folate:47.35µg
11.84%
Vitamin B6:0.24mg
11.77%
Vitamin E:1.55mg
10.34%
Vitamin B1:0.15mg
10.26%
Zinc:1.42mg
9.47%
Vitamin B2:0.1mg
6.14%
Calcium:51.8mg
5.18%
Vitamin B5:0.5mg
5.03%
Source:My Recipes