Searching for a simple, yet satisfying side dish? We have you covered!
Offering the perfect balance of salty and sweet, this cranberry farro salad with feta is the perfect complement to any meal. It can also be prepared ahead of time and is easy to transport to gatherings.
But what is farro, you ask?
Farro is a whole grain with origins in the Middle East. The grain is a staple in Italy, though it is increasing in popularity in the United States.
The grain is a type of wheat so it is not considered to be gluten-free. However, farro contains lesser gluten contents of gluten compared to wheat and might be tolerated more easily in those with an intolerance.
Nonetheless, the whole grain is one almighty healthy food! According to the USDA, 1/4 cup (45 grams) of farro provides the following:
• 140 calories
• 6 grams (g) protein
• 0 g fat
• 30 g carbohydrate
• 3 g dietary fiber
• 0 sugars
The grain is also rich in various vitamins and minerals, including:
• Iron
• Magnesium
• Niacin
• Iron
• Thiamin
• Zinc
Taken together, the grain may support heart and digestive health and aid in weight loss. Beyond its reputable nutrient profile, farro is quite versatile in the kitchen and the star of this farro salad recipe!
Cranberry Farro Salad with Feta
Yield: About 10 servings (½ cup)
Nutrition per serving: 130 calories, 5 g fat, 5 g protein, 22 g total carb, 4 g fiber
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Ingredients:
• 2 cups farro, cooked* and chilled
• 2 cups spinach, chopped
• 1/4 cup red onion, finely chopped
• 1/2 cup crumbled feta cheese
• 1/2 cup dried cranberries
• 2 tablespoons olive oil
• 1/4 cup basil, finely chopped
• 1 garlic clove, minced
• Salt and pepper to taste
Instructions:
1. Add cooked farro, spinach, red onion, crumbled feta, and cranberries in a large bowl.
2. Add olive oil, basil, and garlic to salad and toss to coat.
3. Season with salt and pepper to taste.
*If new to cooking farro, let us be of assistance! Here is a simple recipe to cook farro on the stovetop.
Ingredients:
• 2 cups farro
• 6 to 6 1/2 cups water or broth**
Instructions:
1. Add farro into a fine-mesh sieve and rinse with cold water. Drain.
2. Transfer farro to a medium pot. Add cups water or stock and bring to a boil over high heat.
3. Reduce heat to low, cover, and cook for 25 to 30 minutes or until farro is tender.
**Using broth elevates the flavor of the farro. When purchasing broth, look for a low-sodium option to moderate salt intake.
Farro Salad Recipe Tips & Variations
The farro salad recipe truly is one nutritious and delicious side dish that is sure to satisfy. However, feel free to prepare ahead of time and modify with these helpful tips!
Make-Ahead of Time
Whether preparing for the week or a dinner party, the salad can be made ahead of time. After preparing, store in the fridge in an airtight container for up to five days.
As a pro tip, add the olive oil before serving and enjoying the salad. Doing so helps preserve the integrity of the grain and spinach while keeping the ingredients from clumping together.
Add Other Fresh Ingredients
Farro is a versatile grain that can harness many flavors. Other fresh ingredients to add may include cucumber, olives, bell peppers, and apple cider vinegar. Garnishing with chopped pecans, walnuts, and other favorite nuts offer a slight crunch and some healthy fat.
This salad side dish truly is one to please, though you can also elevate it into a balanced meal. Tender grilled chicken topped with a fresh pesto sauce is one of our favorite ways to enjoy this delicious farro salad recipe!
Serve Cold or Hot
The dish is versatile in regards to its serving temperature as well. It can be enjoyed chilled, warm, or even at room temperature.
