Parsley-Farro Salad

Photo: Johnny Autry

If you can't find precooked farro, substitute precooked or boil-in-bag brown rice.

Yield: Serves 4 (serving size: 1/2 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 90
  • Fat: 4g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.4g
  • Protein: 2.4g
  • Carbohydrate: 14.8g
  • Fiber: 2.2g
  • Cholesterol: 0.0mg
  • Iron: 0.5mg
  • Sodium: 329mg
  • Calcium: 12mg

Ingredients

  • 1 (8.5-ounce) package precooked farro (such as Archer Farms)
  • 1 1/2 tablespoons sherry vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 garlic clove, minced
  • 1/2 cup coarsely chopped fresh parsley

Preparation

  1. 1. Heat farro according to directions.
  2. 2. Combine vinegar and next 5 ingredients (through garlic) in a medium bowl; stir with a whisk.
  3. 3. Add cooked farro and parsley to vinegar mixture; toss to coat.
  4. Variation 1: Tomato and Cucumber Prepare base recipe through step 2, substituting 1 1/2 tablespoons fresh lemon juice for sherry vinegar. Add cooked farro, 1/2 cup diced fresh tomato, 1/2 cup diced cucumber, 1/4 cup chopped fresh parsley leaves, 1/4 cup chopped fresh mint, and 1/4 cup chopped green onions to lemon juice mixture; toss to coat. Serves 4 (serving size: 3/4 cup) CALORIES 97; FAT 4g (sat 0.5g); SODIUM 330mg
  5. Variation 2: Basil and Corn Prepare base recipe through step 2. Heat 1 tablespoon olive oil in a medium skillet over medium-high heat. Add 1 cup fresh corn kernels (about 2 ears) to pan; sauté 3 minutes. Add cooked farro, corn, and 1/2 cup chopped fresh basil to vinaigrette; toss to coat. Serves 4 (serving size: about 3/4 cup) CALORIES 157; FAT 7.9g (sat 1g); SODIUM 332mg
  6. VARIATION 3: Onion, Feta, and Bell Pepper Prepare base recipe through step 2, omitting salt. Heat 1 tablespoon olive oil in a medium skillet over medium-high heat. Add 1/2 cup diced red onion and 1/2 cup diced orange bell pepper to pan; sauté 2 minutes. Add cooked farro, onion, and bell pepper to vinaigrette; toss to coat. Fold in 1/4 cup crumbled feta cheese. Serves 4 (serving size: 3/4 cup) CALORIES 156; FAT 9.4g (sat 2.4g); SODIUM 136mg
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