Italian Farro Salad with Cucumbers, Avocado, and Tomatoes (45 Minutes)

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Looking for a fresh and filling salad? Let’s try something a bit different with farro! This ancient grain brings a nice chewiness to the mix, pairing well with crisp cucumbers, creamy avocado, and juicy tomatoes. Topped off with a simple homemade dressing, this salad is easy to make and perfect for any meal. Give it a go; it might just become your new favorite!

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x

Ingredients

Units Scale
For the salad:
  • 1 cup uncooked farro
  • 3 cups water (for boiling farro)
  • 1 cucumber, diced
  • 1 ripe avocado, diced
  • 1 cup cherry or grape tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 1/4 cup fresh parsley, chopped
For the dressing:
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 clove garlic, minced
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. Cook the Farro (30 minutes): In a medium saucepan, bring 3 cups of water to a boil. Add the farro and a pinch of salt. Reduce heat to medium-low, cover, and simmer for about 25-30 minutes or until farro is tender. Drain any excess water and let it cool.
  2. Prepare the Dressing (5 minutes): In a small bowl, whisk together olive oil, red wine vinegar, garlic, dried oregano, salt, and pepper. Adjust seasoning to your liking.
  3. Assemble the Salad (10 minutes): In a large bowl, combine the cooled farro, diced cucumber, diced avocado, halved tomatoes, chopped basil, and parsley. Drizzle the dressing over the salad and toss gently until well combined.

Notes

This Italian Farro Salad is not only refreshing but also packs a nutritional punch. It’s perfect for potlucks, picnics, or just a regular weekday meal. If you want to add some protein, consider tossing in some diced mozzarella or feta cheese. Keeping the dressing separate until you’re ready to eat ensures that the salad remains fresh if you’re preparing it ahead of time. And if you’ve got some leftover, this salad makes for a fulfilling next-day lunch too!

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 310
  • Sugar: 3g
  • Sodium: 10mg
  • Fat: 15g
  • Carbohydrates: 40g
  • Fiber: 8g
  • Protein: 7g
  • Cholesterol: 0mg

Pair this with...

Fresh Fruit Salad

Start by gathering blueberries, kiwi slices, juicy orange segments, ripe strawberries, plump red grapes, sweet mango cubes, or whatever fruit you have on hand! Give everything a gentle mix in a large bowl. For a zesty twist, drizzle with a bit of fresh lime or lemon juice. Optionally, sprinkle with chopped fresh mint or a hint of honey to enhance the natural sweetness of the fruits. Serve chilled.

Kale Chips with Chili Flakes

Start by selecting a fresh bunch of kale, washing and thoroughly drying the leaves. Tear them into chip-sized pieces, discarding the tough central stems. In a large mixing bowl, drizzle the kale with olive oil, ensuring each piece is lightly coated. Sprinkle in those fiery chili flakes, adjusting to your heat preference. Give everything a good toss to distribute the flavors evenly. Lay out the seasoned kale pieces on a baking sheet, ensuring they aren't overlapping. Into a preheated oven they go, baking until they're crisp, yet still vibrant in color. Once out, they'll continue to crisp up a touch more.

Ginger Limeade

Start by peeling a fresh ginger root, roughly about a 2-inch piece, and slice it into thin discs. In a saucepan, simmer these ginger slices with water and sugar, allowing the mixture to become a spicy simple syrup as the ginger infuses its heat. While this brews, roll and juice fresh limes until you have about a cup of vibrant lime juice. Once your ginger-infused syrup is ready and slightly cooled, combine it with the lime juice in a pitcher. Add 4-5 cups of cold water, mixing well and adjusting to your preferred balance of sweet, spicy, and sour. For a finishing touch and a pop of color, consider adding lime slices or even a sprig of fresh mint.

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