Mediterranean Farro Salad

Published on: 09/07/2021
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How productive are you these days?

Even though, in theory, summer is winding down, the outside temps are warm here in Chicago, so it can be tough to stay motivated to get work done.  With my two teens back in school, the scheduling has begun.  Now we are back to weeknight meal planning, running between school and Crew practice and super early mornings.  It’s just regular life, right?  (I am thankful my kids are back in school full-time!;).

Salad is on my menu all year round.  I love to toss in leafy greens, a variety of veggies, cheese and whole grains.  I enjoy them warm or cold – with savory, sweet and spicy elements.  What are your favorite salads?

One my fave whole grains is farro.  It’s a nutty, chewy and hearty grain – and tastes great when paired with veggies.  Farro is an ancient grain — meaning it’s been around for centuries.  One of my favorite whole grain brands is Bob’s Red Mill Farro.  (fyi – this post is not sponsored.)

Whole grains like farro are a superfood group because they are:

  • Heart healthy — by keeping blood pressure in check.

  • Stabilize blood sugar levels  — by keep insulin levels from going up and down.

  • Appease your appetite longer — fiber fills you up more quickly and for longer.

  • Brain healthy — one food group that can help fend off cognitive decline and Alzheimer’s disease.

  • Support gut health — by helping to create a diverse gut microbiome.

Try this simple Mediterranean-inspired salad.  You can basically throw leafy greens in a bowl and pile in your favorite flavor combinations of colorful veggies and if you want some additional protein throw in shredded chicken or turkey breast, seafood or tofu. Get creative with your salad bowls!

Mediterranean Farro Salad

This hearty salad is loaded with colorful veggies and herbs, healthy fats and fiber-filled whole grains.

  • 4 cups baby kale (washed and ready to eat)
  • 1 cup farro (uncooked)
  • 1/2 cup cherry tomatoes (quartered)
  • 1 small cucumber (diced)
  • 6 Kalamata olives (diced)
  • 2 tbsp feta cheese (crumbled)
  • 3 sprigs cilantro (coarsely chopped)
  • 1/4 cup walnuts (chopped)
  • 3 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar
  • 1/2 tsp Dijon mustard
  • 1 small shallot (minced)
  • Pinch salt and black pepper
  1. Cook farro according to package instructions. When ready set farro aside to cool for a few minutes.
  2. In a medium bowl, put in kale, farro, tomatoes, cucumber, olives, cheese, cilantro and walnuts.
  3. In a small bowl, make the dressing by whisking oil, vinegar, mustard, shallots, salt and pepper. Drizzle over salad, toss and spoon into individual bowls.  Enjoy!

Time crunched? To speed up cooking time for farro, pre-soak it in water overnight in the refrigerator.  Drain the farro and put in a pot and fill with water enough to cover the farro. Bring to a boil and simmer for 10 minutes or until liquid is absorbed.

Are you a salad lover like me?  If so, drop a comment below.  I’d love to hear from you.

**Want more nourishing inspiration?  Feel free to subscribe to my weekly newsletter (see the sign-up form in the side bar).** 

Enjoy eating simply,



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Hi, I am Vicki. I am a food-loving registered dietitian nutritionist and I want to inspire you to get in the kitchen with real food!

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