Summer Farro Salad

Vegetarian
Vegan
Dairy Free
Health score
24%
Summer Farro Salad
45 min.
8
248kcal

Suggestions


Experience the vibrant flavors of summer with this delightful Summer Farro Salad, a dish that celebrates fresh, wholesome ingredients. Perfectly suited for vegetarians, vegans, and anyone looking for a dairy-free option, this salad is not just a side dish; it’s a sensational medley that can be enjoyed as an antipasti, starter, or snack. In just 45 minutes, you’ll create a nourishing meal that serves 8, perfect for gatherings or a simple family dinner.

Farro, an ancient grain packed with protein and fiber, provides a hearty base for this refreshing salad. Tossed with crisp cucumber, juicy grape tomatoes, and zesty red onion, each bite bursts with freshness. The addition of fragrant basil and a classy dressing of extra-virgin olive oil mixed with red wine vinegar adds an aromatic touch that will tantalize your taste buds.

This Summer Farro Salad not only tantalizes the palate but also showcases the vibrant produce of the season. It’s nutritious, satisfying, and brimming with colorful ingredients that are sure to impress your guests—making it a must-try for any occasion. Whip up this refreshing dish and bring a taste of summer to your table, all while keeping it healthy and delicious!

Ingredients

  •  carrots halved
  • rib celery halved
  •  cucumber seedless halved lengthwise thinly sliced
  • 12 ounces farro 
  • 0.3 cup basil fresh chopped
  •  grape tomatoes halved
  • servings kosher salt 
  • 0.3 cup olive oil extra-virgin
  • servings pepper freshly ground
  • 0.5  onion red thinly sliced
  • tablespoons red wine vinegar 
  • cups water 
  •  onion yellow quartered

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. In a large saucepan, heat 2 tablespoons of the oil.
  2. Add the yellow onion, carrot and celery, cover and cook over moderately low heat until barely softened, about 5 minutes.
  3. Add the farro and stir to coat with oil.
  4. Add the water and bring to a boil. Cover and simmer over low heat until the farro is barely tender, about 10 minutes; season with salt. Cover and simmer until the farro is al dente, about 10 minutes longer.
  5. Drain the farro and discard the onion, carrot and celery.
  6. Let cool completely.
  7. In a large bowl, whisk the remaining 1/3 cup of olive oil with the vinegar and season with salt and pepper. Fold in the farro, red onion, cucumber, tomatoes and basil, season with salt and pepper and serve.

Nutrition Facts

Calories248kcal
Protein7.56%
Fat33.89%
Carbs58.55%

Properties

Glycemic Index
34.1
Glycemic Load
0.71
Inflammation Score
-8
Nutrition Score
10.414347731549%

Flavonoids

Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.03mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
4.23mg

Nutrients percent of daily need

Calories:248.14kcal
12.41%
Fat:9.59g
14.75%
Saturated Fat:1.37g
8.58%
Carbohydrates:37.25g
12.42%
Net Carbohydrates:29.8g
10.84%
Sugar:2.26g
2.51%
Cholesterol:0mg
0%
Sodium:212.73mg
9.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.81g
9.62%
Manganese:0.66mg
32.82%
Fiber:7.45g
29.8%
Vitamin A:1381.35IU
27.63%
Selenium:16.26µg
23.23%
Vitamin K:17.07µg
16.26%
Copper:0.24mg
11.77%
Phosphorus:113.2mg
11.32%
Magnesium:44.05mg
11.01%
Vitamin B3:2.11mg
10.57%
Vitamin E:1.39mg
9.26%
Vitamin B6:0.16mg
8.2%
Iron:1.35mg
7.51%
Vitamin B1:0.11mg
7.14%
Zinc:1.06mg
7.08%
Potassium:239.93mg
6.86%
Folate:18.66µg
4.67%
Vitamin B2:0.07mg
4.24%
Vitamin C:3.48mg
4.22%
Calcium:32.61mg
3.26%
Vitamin B5:0.27mg
2.68%
Source:My Recipes