Farro & Tomato Salad
Recipes · Lunch · Recipe, Typed Supps
Chewy whole grains, ripe tomato, and enough feta to make it a meal rather than a side.
Allergens and patterns
Contains gluten, milk. Fits: Vegetarian, Pescatarian, Halal, Kosher.
Ingredients
- 1/2 cup dry (300g cooked) Farro — An ancient wheat that stays chewy after cooking, which is why it holds up in a salad where rice would go soft. Whole-grain, so the fibre and B vitamins are still attached.
- 2 large, chopped (200g) Tomatoes — The dressing, really — their juice mixes with the oil and soaks into the grain. Lycopene comes along with it.
- a thick slice, crumbled (60g) Feta Cheese — Salt and calcium in one move. It is the reason this eats like lunch and not like a grain bowl.
- a small handful (40g) Olives — Monounsaturated fat and a briny edge that keeps the tomato from tasting flat.
- 1 tbsp (15g) Olive Oil — Carries the fat-soluble lycopene out of the tomatoes and into you.
- a handful, torn (10g) Basil — Torn rather than chopped, so it bruises less and keeps its scent.
Nutrition per serving
- Calories: 371 kcal
- Protein: 13.2g
- Carbohydrate: 38.9g
- of which sugars: 3.7g
- Fat: 19.3g
- of which saturated: 6g
- Fibre: 7.2g
- Sodium: 628mg
Method
- Simmer the farro in salted water for about 25 minutes, until chewy but not hard. Drain.
- While it is still warm, toss it with the olive oil — warm grain takes on dressing far better than cold.
- Chop the tomatoes and add them with all their juice.
- Fold through the olives and feta, and finish with the torn basil.
Nutrients it supplies
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