Farro Salad with Tomatoes and Parsley

Heart Smart
Farro Salad

Prep Time: 2.5 hours

Cooking Time: 20

Ingredients

  • 1 1/4 cups uncooked farro
  • 4 cups water
  • 3/4 cup canned garbanzo beans, drained and rinsed
  • 1 cup diced tomato
  • 1/2 cup diced cucumber
  • 1/2 cup crumbled feta cheese
  • 1/3 cup diced red onion
  • 1/3 cup chopped flat-leaf parsley
  • 2 tablespoons cider vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon water
  • 1 clove garlic, peeled and minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper

Instructions

Combine farro and water in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low, cover and simmer until farro in tender, about 20 minutes. Rinse under cold water and drain well. Place farro, garbanzo beans, tomato, cucumber, feta cheese, onion and parsley in a large bowl. To prepare the dressing, combine the vinegar, olive oil, water, garlic, oregano, salt and pepper in a small jar with a tight fitting lid and shake well. Drizzle dressing over salad and toss gently to coat. Refrigerate at least 2 hours before serving to allow flavors to blend.


Yield: 8 (3/4 cup) servings

Nutritional Info

  • Calories = 164
  • Fat = 4 gm
  • Saturated fat = 1 gm
  • Trans fat = 0 gm
  • Cholesterol = 4 mg
  • Protein = 7 gm
  • Sodium = 230 mg
  • Carbohydrate = 27 gm
  • Fiber = 5 gm
  • Calcium = 52 mg
  • Calories from fat = 22%

Food exchanges: 1 1/2 starch, 1 vegetable, 1/2 fat