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Farro Salad with Creamy Feta

Photo: Johnny Autry; Styling: Cindy Barr
Hands-on time 30 mins
Total time 30 mins
Yield Serves 4 (serving size: about 1 1/4 cups salad, 2 tablespoons yogurt mixture, and 3 pita chips)
Good news, whole-grain shoppers! Precooked farro is popping up in both the grain aisle and the frozen-foods section of many supermarkets. Alternatively, you can cook up a batch of unpearled farro in about 45 minutes--it keeps, refrigerated, for up to 1 week and freezes beautifully.

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons chopped green onions
  • 2 teaspoons chopped fresh oregano
  • 1/4 teaspoon black pepper
  • 2 1/2 cups precooked whole-grain farro
  • 1 cup chopped tomato
  • 1 cup cucumber, peeled and thinly sliced
  • 1 cup organic canned chickpeas, rinsed and drained
  • 1 cup chopped fresh flat-leaf parsley
  • 1/2 teaspoon kosher salt
  • 1 (6-inch) whole-wheat pita
  • Cooking spray
  • 1/8 teaspoon paprika
  • 1/4 cup 2% reduced-fat Greek yogurt
  • 2 tablespoons water
  • 2 ounces 1/3-less-fat cream cheese, softened (about 1/4 cup)
  • 1.5 ounces feta cheese, crumbled (about 1/3 cup)

Nutrition Information

  • calories 377
  • fat 15.6 g
  • satfat 4.7 g
  • monofat 6.5 g
  • polyfat 1.5 g
  • protein 14.5 g
  • carbohydrate 56.2 g
  • fiber 7.1 g
  • cholesterol 21 mg
  • iron 2.3 mg
  • sodium 589 mg
  • calcium 135 mg

How to Make It

  1. Preheat oven to 350°.

  2. Combine first 5 ingredients in a large bowl, stirring well with a whisk. Add farro; toss gently to combine.

  3. Combine tomato and next 4 ingredients (through salt) in a medium bowl. Let stand 10 minutes. Add tomato mixture to farro mixture; toss gently to combine.

  4. Split pita into 2 rounds; cut each round into 6 wedges. Lightly coat pita with cooking spray; sprinkle with paprika. Arrange pita wedges on a baking sheet; bake at 350° for 15 minutes or until crisp.

  5. Combine yogurt, 2 tablespoons water, cream cheese, and feta, stirring with a whisk. Serve with farro salad and pita chips.