Farro Salad with Creamy Feta

Photo: Johnny Autry; Styling: Cindy Barr

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.

Yield: Serves 4 (serving size: about 1 1/4 cups salad, 2 tablespoons yogurt mixture, and 3 pita chips)
Total:
Recipe from Cooking Light

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Recipe Time

Hands On: 30 Minutes
Total: 30 Minutes

Nutritional Information

Amount per serving
  • Calories: 377
  • Fat: 15.6g
  • Saturated fat: 4.7g
  • Monounsaturated fat: 6.5g
  • Polyunsaturated fat: 1.5g
  • Protein: 14.5g
  • Carbohydrate: 56.2g
  • Fiber: 7.1g
  • Cholesterol: 21mg
  • Iron: 2.3mg
  • Sodium: 589mg
  • Calcium: 135mg

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)

Preparation

  1. 1. Preheat oven to 350°.
  2. 2. Combine first 5 ingredients in a large bowl, stirring well with a whisk. Add farro; toss gently to combine.
  3. 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. 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. 5. Combine yogurt, 2 tablespoons water, cream cheese, and feta, stirring with a whisk. Serve with farro salad and pita chips.
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