Dive into a bowl of sunshine with our Mediterranean Chickpea Farro Salad! This vibrant dish bursts with fresh flavors and wholesome ingredients, making it the perfect addition to your summer table or a delightful meal prep option for busy weekdays. Packed with protein-rich chickpeas, nutty farro, and a medley of colorful veggies, this salad not only nourishes your body but also tantalizes your taste buds. Ready in just 35 minutes, it’s a quick and easy recipe that will have everyone asking for seconds. Don’t miss out on this delicious journey to the Mediterranean—let's get cooking!
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 cup farro
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup olives, sliced
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions
- Begin by rinsing the farro under cold water in a fine-mesh strainer. This helps to remove any dust or debris.
- In a medium saucepan, combine 1 cup of farro with 3 cups of water and a pinch of salt. Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let the farro simmer for about 20 minutes, or until it is tender but still chewy. If the farro absorbs all the water before it's fully cooked, you can add a little more water as needed.
- While the farro is cooking, prepare the vegetables. Rinse and halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Set them aside in a large mixing bowl.
- After the farro is cooked, drain any excess water and let it cool for a few minutes. Once cooled, add the farro to the bowl with the vegetables.
- Add the drained and rinsed chickpeas to the mixing bowl, along with the sliced olives and crumbled feta cheese.
- In a small bowl, whisk together the olive oil, red wine vinegar, and a pinch of salt and pepper to create a dressing.
- Pour the dressing over the salad mixture and toss gently to combine all the ingredients thoroughly, ensuring everything is evenly coated.
- Taste the salad and adjust the seasoning with additional salt and pepper if needed.
- Let the salad sit for about 5-10 minutes to allow the flavors to meld together before serving.
- Serve the Mediterranean Chickpea Farro Salad chilled or at room temperature, garnished with extra feta cheese or olives if desired.
Tips
- Rinse the Farro: Always rinse the farro under cold water before cooking to remove any dust or debris, ensuring a clean and tasty base for your salad.
- Adjust Cooking Time: Keep an eye on the farro as it cooks; if it absorbs all the water before becoming tender, simply add a little more water to achieve that perfect chewy texture.
- Chill for Flavor: Allow the salad to sit for 5-10 minutes after mixing in the dressing. This resting time helps the flavors meld beautifully, enhancing the overall taste.
- Customize Your Veggies: Feel free to swap in your favorite vegetables or add seasonal produce to keep the salad fresh and exciting each time you make it.
- Feta Alternatives: If you're looking for a dairy-free option, try using a plant-based feta or omit it altogether for a lighter version of this dish.
- Make Ahead: This salad holds up well in the fridge, making it an excellent choice for meal prep. Just store the dressing separately and add it right before serving to keep the salad fresh.
- Garnish Creatively: Elevate your presentation by garnishing with extra feta, olives, or a sprinkle of fresh herbs like parsley or basil for an extra pop of color and flavor.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 55g
Protein: 12g
Fat: 12g
Saturated Fat: g
Cholesterol: 10mg
