Description
A wholesome, nutrient-packed Mediterranean bowl featuring nutty farro, fresh vegetables, chickpeas, and a zesty lemon-garlic dressing.
Ingredients
- 1 cup uncooked farro (about 3 cups cooked)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, chopped
- ½ cup red onion, finely diced
- 1 can (15 oz) chickpeas, rinsed and drained
- ⅓ cup crumbled feta cheese
- ¼ cup Kalamata olives, pitted and halved
- ¼ cup fresh parsley, chopped
- 3 Tbsp extra virgin olive oil
- 2 Tbsp lemon juice (about 1 lemon)
- 1 Tbsp red wine vinegar
- 1 tsp dried oregano or Italian seasoning
- 1 clove garlic, minced
- ½ tsp honey or maple syrup (optional)
- Salt & pepper, to taste
Instructions
- Cook the farro per package: rinse, boil in salted water or broth until tender (20–30 min), then drain and cool slightly.
- While farro cooks, prep tomatoes, cucumber, red onion, parsley, olives, and rinse chickpeas.
- In a bowl or jar, whisk olive oil, lemon juice, vinegar, oregano, garlic, honey (if using), salt & pepper to create dressing.
- In a large bowl, combine cooked farro, vegetables, chickpeas, feta, olives, and parsley.
- Pour dressing over salad and toss until evenly coated.
- Taste and adjust seasoning. Serve warm, room temperature, or chilled.
Notes
- Make ahead: Prepare farro and dressing in advance for faster assembly.
- Meal prep: Keeps well up to 4 days refrigerated; best to store dressing separately.
- Variations: Add grilled chicken, tuna, sardines, or roasted veggies for extra protein or flavor.
- Gluten‑free option: Substitute quinoa or brown rice for farro.