Farro & Feta Salad
Farro & Feta Salad
Farro is an ancient grain commonly used in Mediterranean dishes which has an awesome nutritional profile. It is high in fibre, rich in protein, packed with magnesium, iron, zinc and B vitamins and antioxidants like polyphenols, carotenoids and selenium. Plus, it has a low GI which leads to more stable blood sugar levels. Making salad dressing at home is easy and reduces process additives and preservatives found in commercial versions plus it gives us a chance to get our olive oil in which is high in monounsaturated fats, polyphenols and helps to balance bacteria in our gut and slow pathogenic growth. Olives themselves contain these fats as well as lactic acid bacteria or lactobacillus – a common species in probiotics – which is great for digestion and overall health. Adding all the other vegetables pumps up the fibre and makes this a super satiating salad.
Serves 4
Ingredients
- ½ cup farro
- 2 tbsp olive oil
- salt and pepper
- 2 tsp balsamic vinegar
- ½ tsp Dijon mustard
- 1 cup cherry tomatoes, halved
- 1 cucumber, chopped
- ½ cup pitted Kalamata olives
- ½ cup parsley, chopped finely
- ½ cup feta cheese
Method
Cook farro according to packaged directions. In a jar mix olive oil, balsamic, mustard,salt and pepper and shake it well. Place cooled farro into a large bowl and add remaining ingredients. Toss to combine and dress with dressing.
Nutritional value Per serve
- 229 Kcal
- 7g Protein
- 13g Fat
- 21g Carbs
- 3g Fibre