Tomato and Cucumber Farro Salad

Vegetarian
Vegan
Dairy Free
Health score
22%
Tomato and Cucumber Farro Salad
45 min.
4
119kcal

Suggestions


Delight in the refreshing flavors of our Tomato and Cucumber Farro Salad, a vibrant dish that captures the essence of summertime in every bite. Bursting with the crispness of fresh cucumber and the juicy goodness of ripe tomatoes, this salad is a perfect side for any meal or a delightful antipasti to serve at your next gathering. With its emphasis on simple, wholesome ingredients, you can enjoy a healthy, vegan, and dairy-free option that everyone at the table will love.

What sets this salad apart is not just its incredible taste but also its nourishing qualities. With precooked farro as the hearty base, it provides a delightful chewiness while being packed with protein and fiber. Tossed in a zesty dressing of fresh lemon juice, garlic, and aromatic herbs like mint and parsley, each forkful is a burst of flavor that can transport you straight to a sun-soaked Mediterranean getaway.

Ready in just 45 minutes and serving four people, this salad is as versatile as it is delicious. Whether you’re planning a casual dinner, a festive barbecue, or simply needing a quick snack, this Tomato and Cucumber Farro Salad is sure to impress. So grab your bowl and whisk, and let’s create a dish that’s not only good for you but also tantalizingly tasty!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup cucumber diced
  • teaspoon dijon mustard 
  • 0.3 cup mint leaves fresh chopped
  • 0.3 cup parsley leaves fresh chopped
  •  garlic clove minced
  • 0.3 cup green onions chopped
  • 1.5 tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 8.5 ounce precooked farro (such as Archer Farms)
  • 0.5 teaspoon salt 
  • 0.5 cup tomatoes fresh diced

Equipment

  • bowl
  • whisk

Directions

  1. Heat farro according to directions.
  2. Combine lemon juice and next 5 ingredients (through garlic) in a medium bowl; stir with a whisk.
  3. Add cooked farro, tomato, cucumber, parsley, mint, and green onions to lemon juice mixture; toss to coat.

Nutrition Facts

Calories119kcal
Protein6.74%
Fat28.76%
Carbs64.5%

Properties

Glycemic Index
52.75
Glycemic Load
0.45
Inflammation Score
-6
Nutrition Score
9.2669566455095%

Flavonoids

Eriodictyol
1.14mg
Hesperetin
1.1mg
Naringenin
0.2mg
Apigenin
8.23mg
Luteolin
0.4mg
Kaempferol
0.16mg
Myricetin
0.59mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:119.14kcal
5.96%
Fat:3.96g
6.09%
Saturated Fat:0.57g
3.55%
Carbohydrates:19.98g
6.66%
Net Carbohydrates:16.72g
6.08%
Sugar:1.23g
1.37%
Cholesterol:0mg
0%
Sodium:311.76mg
13.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.09g
4.18%
Vitamin K:79.93µg
76.12%
Vitamin C:12.56mg
15.22%
Manganese:0.27mg
13.68%
Vitamin A:671IU
13.42%
Fiber:3.26g
13.03%
Selenium:5.78µg
8.26%
Iron:1.43mg
7.93%
Vitamin B3:1.51mg
7.54%
Folate:28.92µg
7.23%
Magnesium:24.02mg
6%
Vitamin B6:0.12mg
5.83%
Copper:0.11mg
5.6%
Potassium:189.24mg
5.41%
Vitamin B1:0.08mg
5.09%
Phosphorus:50.18mg
5.02%
Vitamin E:0.69mg
4.62%
Zinc:0.67mg
4.48%
Vitamin B2:0.06mg
3.76%
Calcium:30.58mg
3.06%
Vitamin B5:0.18mg
1.84%
Source:My Recipes