This Mediterranean salad is bursting with flavor from nutty farro and sweet + acidic sun-dried tomatoes. Enjoy warm, room temperature, or cold!
The Mediterranean Diet
Mediterranean diets have been a hot topic in the world of nutrition and health for a while now.
In general, a Mediterranean Diet is one that features plenty of antioxidant and phytonutrient-rich vegetables and fruits, along with healthy fats (like olive oil and nuts), and protein sources like legumes and fish. (I say “in general” because the Mediterranean is a huge region!)
The proposed health benefits of a Mediterranean Diet are thought to be due to a high intake of fiber, healthy fats, and antioxidants.
Sun-Dried Tomato Farro Salad
This Sun-Dried Tomato Farro Salad is my take on a Mediterranean-style dish. It’s quick, simple, and sure to please everyone. Serve it hot for a simple weeknight dinner, or dish it up cold for a nutritious grab-and-go lunch. I even enjoy eating this salad for breakfast!
Have you tried farro yet?
It’s seriously one of my favorite ingredients. It’s nutty flavor is perfect with the acidity of sun-dried tomatoes. Dressed with extra virgin olive oil and fig-infused vinegar, this salad is ready to take your tastebuds on a Mediterranean adventure.
To prepare, combine cooked farro with remaining salad ingredients in a large bowl. Whisk together dressing ingredients and toss with salad – and you’re done! Serve warm, at room temperature, or cold.
Mediterranean Sun-Dried Tomato Farro Salad
For the salad:
1 cup farro (or any other whole grain of your choosing)
1 vidalia onion, diced
½ cup sun dried tomatoes, chopped
1 zucchini, chopped
1 cup baby spinach, chopped (or any salad green)
1 can chickpeas, rinsed and drained
2 cloves garlic, minced
For the dressing:
2 tbsp extra virgin olive oil
2 tbsp fig-infused vinegar (red wine, balsamic, or apple cider vinegar also work)
Zest and juice of 1 lemon
2 tsp dried basil
2 tsp nutritional yeast (optional but highly recommended!)
Salt and pepper to taste
- Prepare farro according to package directions. Remove from heat and add to large mixing bowl.
- Mix in onion, sun dried tomatoes, zucchini, salad greens, chickpeas, and garlic.
- Add dressing ingredients to small bowl and whisk together until mixed (or place dressing ingredients in mason jar, close lid, and shake until mixed).
- Add dressing to salad and toss until combined.
What are your favorite Mediterranean-style dishes? Tag your creation @gratefulgrazer on Instagram!
GET INSPIRED TO COOK MORE PLANT-BASED MEALS AT HOME!
Sign up to get my free PDF download, 101 Plant-Based Meal + Snack Ideas, sent straight to your inbox!