Baked farro Mediterranean salad
Baked farro Mediterranean salad
Salads are a much healthier way to go for lunch than hamburgers and fries. But they can leave you hungry again a few hours later. To make your salads more filling, try adding grains to them. The addition of a grain helps you stay full longer.
One option you can try is farro, an Italian grain that has more fiber and protein than rice. It has a nutty flavor and a toothsome texture. Most recipes call for it to be cooked on the stovetop, but you can also cook it in the oven for an hour. It’s super easy and a batch can last all week.
The Greek dressing makes enough for leftovers. It’s a great addition to all sorts of tasty salads and such.
Note: Nutrition information does not include olives or shaved parmesan.
Servings: 6
Ingredients and Directions
Best Greek Dressing
Ingredients
- 3/4 cup olive oil
- 3/4 cup red wine vinegar
- 2 teaspoons garlic powder
- 2 teaspoons dried oregano
- 2 teaspoons dried basil
- 1/2 tablespoon pepper
- 1 1/2 teaspoons salt
- 1 1/2 teaspoons onion powder
- 1 1/2 teaspoons Dijon mustard
Directions
- Put all ingredients in a jar and shake to combine.
Note: This recipe makes 1 1/2 cups. Only 1/2 cup is needed for the salad. Store leftover dressing in a sealed jar in the fridge.
Baked Farro
Ingredients
- 1 1/2 cups farro
- 3 cups water
- 1 tablespoon butter, olive oil, or vegan butter
- 1/2 teaspoon salt
Directions
- Preheat oven to 350 F.
- Place farro in a baking dish with an oven-safe cover. In a medium sauce pan, bring water, salt, and butter (or oil) to a boil. Pour over farro. Cover and cook for one hour. Fluff with fork.
Greek Greens and Grains
Ingredients
- 2 cucumbers, chopped
- 2 cups cherry tomatoes, chopped
- one 15-ounce can cannellini beans, drained and rinsed
- 1/2 bunch Italian parsley, chopped
- Olives, optional
- 5 ounces baby spinach
- 1 batch of baked farro
- 1/2 cup of Best Greek Dressing
- 1/2 cup shaved parmesan, optional
Directions
- In a medium bowl, mix together cucumbers, tomatoes, cannellini beans, chopped parsley, and olives (optional). Season to taste with salt and pepper.
- On each plate, place a pile of spinach, top with about 1/2 cup of the farro, and then top with your cucumber mix. Drizzle with Best Greek dressing and some shaved parmesan (optional).
Nutrition information (per serving)
- Calories: 330
- Total fat: 13 g
- Saturated fat: 2.5 g
- Total carbohydrate: 49 g
- Dietary fiber: 9 g
- Total sugars: 4 g
- Protein: 11 g